In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Skill/Strength:
Review of Kettlebell Swings
Workout:
Kettlebell Test
Preview of workouts for the week of 2/22/2021:
Monday 2/22: Upper/Lower Endurance Test
Tuesday 2/23: Chest to Bar, Toes to Bar, DU
Wednesday 2/24: Kettlebell
Thursday 2/25: Row, Hang Squat Clean
Friday 2/26: Wallball, Box Jumps, Sit Up, Push Ups
Saturday 2/27: TBD
Sunday 2/28: Hero WOD “Nate”
WODs are subject to change.
Hero WOD “Wittman”
Seven rounds for time of:
15 Kettlebell swings (35/53)
15 Power cleans (95/65)
15 Box jumps, 20/24″ box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.
He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
The “Wittman” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, February 10, 2011
Skill/Strength:
Double Under Test
Core Test
Workout:
“Annie”
For Time
50-40-30-20-10
Double Unders
Sit Ups
“Jennifer”
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings
20 Box Jumps (24/20 in)
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
WOD:
10 Rounds
25 DU/75 Singles
10 Alt Overhead Plate Lunges (forward or reverse) 45/25
8 Burpees
6 Pull Ups
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.
Skill:
Bar Muscle Up
Workout:
8 Minute AMRAP
3 Bar Muscle Ups
20 American KBS (53/35)
Strength:
Build to a Heavy 3-Rep Deadlift
Workout:
AMRAP x10 Minutes
5 Bent Over Rows*
10 Hand Release Push-Ups
15 Air Squats
*Bent Over Row weight should allow for unbroken reps
6 Rounds
400m Run
6 Chest to Bar Pull Ups
12 Back Squats 115/75
100m Farmer Carry (2 dbs, kbs, plates)
6 Diamond Push Ups
12 Deadlifts
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
