8.9.17

 

Strength

Push press

  • 12×3 @60% (00:45 per set)

WOD

3 Rounds

  • 250m row
  • 12 snatches 65/45
  • 21 push ups
Posted in Uncategorized | Leave a comment

8.8.17

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

 

WOD

A) 10x200m run

rest 2 minutes after each 200m

score = total time

B)

“Scotty”

AMRAP 11

  • 5 deadlifts 315/205
  • 18 wall balls 20/14
  • 17 bar hop burpees
Posted in Uncategorized | Leave a comment

8.7.17

 

Strength

Front squat

  • 1×2 @90%
  • 1×1 @95%
  • 1RM

WOD

“JT”

21-15-9

  • Hspu
  • Ring dips
  • Push ups
Posted in Uncategorized | Leave a comment

8.4.2017

rmups

Warm up

8 min AMRAP

  • 8 Goblet Squats
  • 30s Goblet Squat Bottom
  • 20 Dubs or Singles
  • 30s Runners Hip
  • 20 Toe Touches

 

Strength 

  • Power Clean
    • 1×2 @ 90%
    • 1×1 @ 95%
    • 1RM (only 3 attempts)

 

WOD (15 MIN CUTOFF)

2 RDS

  • 75 Air Squats
  • 45 Dubs (Scaled = 135 singles)
  • 15 Ring Muscle Ups (Scaled = banded Rmups or 1 Pull up + 1 Dip)

 

Posted in Uncategorized | Leave a comment

8.3.2017

 

 

 

shepherd

Warm up

7 min AMRAP

  • 6 Jumping lunges
  • 6 Alt. Samsons
  • 20 Leg swings (left to right and front to back)
  • 6 Front squats
  • 20s Twisted cross

300m Run after the AMRAP

 

Intervals (25 min Cutoff)

  • 3x 800m Run
    • Rest = 3:00

 

WOD (12 min Cutoff)

27-21-15-9

  • Cleans @ 95/65 (NOT POWER)
  • Ring Dips

 

 

Posted in Uncategorized | Leave a comment

8.1.2017

shepherd

Warm up

4 RDS

  • 8 inch worms
  • 8 Bar kips
  • 15s Banded shoulder
  • 20 Arm circles

 

Intervals

Row or A/D (opposite from yesterdays wod)

  • 6x 1:00
  • Rest = :30s
  • Max distance

WOD

4 RFT (18 min cap)

  • 25 v-ups
  • 15 Pull ups
  • 400m run
Posted in Uncategorized | Leave a comment

7.31.2017

shepherd

Warm up

6 min AMRAP

  • 8 Walking lunges
  • 8 Alt. Samsons
  • 50ft High Knees
  • 50ft High Knee Skips
  • 8 Jumping Squats

 

Strength

Front Squats

  • 12×3 @ 70% (Rest = :30)

WOD

Lactate Shuttle (Bike or Row) *Max Cals*

  • 5 minutes on
  • 2:30 minutes off
  • 6 minutes on
  • 3 minutes off
  • 7 minutes on
Posted in Uncategorized | Leave a comment