August 2017
August 2017
2009 Regional WOD
WARM UP: 200m Run :10 Line Jumps x 2 Ankle Mobility 10 PVC pass throughs 5 Fig 8 10 PVC push press 10 PVC front squats 10 PVC thrusters SKILL: POST WOD Plank Pulls 3 x 15 Each Arm WOD: 2009 South Central Regional WOD #1 3 RFT (18:00) 500m Row 10 Clean & Jerk
Move some weight!
WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 10 PVC Pass throughs SKILL: Into WOD WOD: 10:00 to Complete each Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps
Hero WOD “White”
WARM UP: 400m Run X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: Into WOD WOD: “White” 5 rounds for time of: 3 Rope Climbs 10 toes-to-bars 21 overhead walking lunge steps (45/25 Plate) Run 400 meters “White” was the first female Hero WOD, published on CrossFit.com
Sunday Funday
WARM UP: 200 m Run Group Stretch 8:00 200 m Run SKILL: Into WOD WOD: EMOM #1 for 12 Mins Min 1 : 10 Box Jumps Min 2 : 40 Second Handstand Hold min 3 : 15 Hollow Rocks (2:00 rest) EMOM #2 for 12 Mins Min 1 : 6 Broad Jumps Min 2 :
Hero WOD “Nate”
WARM UP: Quick Plyos 2 Rounds Cindy: 5 pull ups 10 push ups 15 squats SKILL: 2:00 ME Shuttle Run (1:00 Rest) 2:00 ME Shuttle Run WOD: “Nate” AMRAP in 20 mins 2 Muscle ups 4 HSPU 8 KBS (32/24kg) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq.
1RM Clean and Jerk
WARM UP: 2:00 Jump rope 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 PVC Squat cleans 10 PVC Jerks 5 PVC C&J SKILL: Squat Clean and Jerk 5-5-3-3-3-1-1-1-1 WOD: 12:00 EMOM M1: 10 Push Press at 50% M2: ME DU in :45 M3: 10-15
Just 4 minutes of work
WARM UP: M1: :45 jump rope M2: 5 Inch Worm + Push Up M3: 5 Burpee Broad Jumps M4: Lunge to Instep (:30 each side) SKILL: FSQ with a :03 pause at the bottom of the squat 5 Reps Every 2:00 for 10:00 WOD: AMRAP in 4 minutes 7 Power Snatches (75/55) 7 Push ups
August 2017 Athlete of the Month
Congratulations to Mary Ford for being selected as the August 2017 Athlete of the Month! Mary brings a smile, great conversation, and a killer work ethic to the gym every day. Mission has yet to hear a complaint from this calm and collected WOD assassin. Although Mary has a rigorous work schedule she makes the gym
Ready,..set,..go!
WARM UP: 250M Row Plyos SKILL: “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull ups WOD: With a partner x 4: 20 Banded GM 10 Single leg KB DL (5R/5L) 20 Single leg WB throw to partner
