Friday 09.19.14

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CrossFit often pays tribute to fallen solders with “hero” workouts. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom.

As with many CrossFit workouts, DT doesn’t appear too difficult. It’s composed of three exercises—the deadlift, hang power clean, and push-press. It starts with 12 reps of the deadlift, followed by 9 reps of the power hang clean, and finishes with 6 reps of the push-press, and is repeated as a circuit for 5 total rounds. The sequence of movements is part of what makes it so difficult. The workout takes you from pull to push, from power lift to Olympic lifts, targeting the metabolic pathways that are the route to increased athletic performance. #goodluck

Skills/Strength
Press- 3RM
WOD
DT
5 Rounds
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105
Skill/Strength/Mobility
Mobility/Flexibility

Thursday 09.18.14

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Coach Patrick alternating dumbbell snatches.

Skills/Strength
3x5 Bulgarian Split Lunges (Each Leg)- work up to something heavy
WOD
4 Rounds
100m Suitcase Carry (50L/50R-Pick your own wt.)
10 Alt. DB Snatch (use same)
35 Air Squats

Wednesday 09.17.14

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Annie is one of the classic benchmark workouts. Make sure you record your time, because it will be doing it again.

Skills/Strength
Back Squats 4x3 work up to something heavy
WOD
ANNIE
50,40,30,20,10
DU
Abmat sit up
Skill/Strength/Mobility
Ball slams Ladder with Partner 1-10

Tuesday 09.16.14

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Partner single leg hip bridges

Skills/Strength
Power Snatch 4x3 at 50,60,70,80% 1RM
WOD
AMRAP 12min
5 Thrusters (L2 135/95, L1 115/75)
10 Burpees
Skill/Strength/Mobility
Then: 3x10 Partner single leg hip bridges (10 each leg)