In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Preview of workouts for the week of 1/25/2021.
Monday 1/25: Pull Ups, Reverse Lunges, Double Unders
Tuesday 1/26: Push Ups, Toes to Bar
Wednesday 1/27: Row, Bow Jumps, Wall Ball
Thursday 1/28: TBD
Friday 1/29: Row, Thruster, Clean and Jerk
Saturday 1/30: TBD
Sunday 1/31: Hero WOD TBD
WODs are subject to change.
Workout:
Partner WOD(You go, I go):
25 Minute AMRAP
46 Snatches 95/65
25 Toes to Bar
49 Back Squat
25 Burpees
Skill/Strength:
Double Under Test
Core Test
Workout:
“Annie”
For Time
50-40-30-20-10
Double Unders
Sit Ups
Strength/Skill
8 Minutes x EMOM
Strict HSPU Or 2 Shoulder Press
Workout:
10 Rounds
250m Row
1 min Rest
Skill:
Hang Snatch
Workout:
3Rounds For Time
5 Bar Muscle Ups
5 Hang Snatch
Hero WOD “Jenny”
AMRAP in 20 minutes
20 Overhead Squats (45/35 lb bar)
20 Back Squats (45/35 lb bar)
400 meter Run
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.
The “Jenny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, November 28, 2014.
WOD:
10 Rounds
25 DU/75 Singles
10 Alt Overhead Plate Lunges (forward or reverse) 45/25
8 Burpees
6 Pull Ups
Preview of workouts for the week of 12/14/20.
Monday 12/14: Wall ball, Push Up, Pistol, Burpee
Tuesday 12/15: Knee to Elbow, Row, DB Snatch
Wednesday 12/16: DU, Dips, Clean and Jerk
Thursday 12/17: Row, Overhead Squat
Friday 12/18: Deadlift, Box Jumps
Saturday 12/19: TBD
Sunday 12/20: Hero WOD TBD
WODs are subject to change.
CrossFit Hero WOD “Jack”
20 Minute AMRAP
10 Push Press 115/85
10 KB Swings 53/35
10 Box Jumps 24″/20″
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
CrossFit Hero WOD “Havana”
AMRAP in 25 minutes
150 Double-Unders
50 Push-Ups
15 Power Cleans (185/125 lb)
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
This “Havana” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday February 20, 2018 (180220).
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
