WOD

4 Rounds “Fight Gone Bad” Style

Row For Calories

SDHP (95/65)

Box Jump (20″/16″)

Push Press (75/55)

GHD

Rest 1 Minute Between Rounds

“Fight Gone Bad” style is done as 1 minute for each movement to accumulate max reps (or cals).  Unlike our EMOM’s, we are working the full minute of each round vs a forced rest break at the end of each movement.  For the GHD sit ups, many of you have not done a lot of volume of these.  So, your coach will give you a set number of reps for that movement.

ANNOUNCEMENT:  Just a quick note to let you know our plans for Thanksgiving Day and the day after.  Thanksgiving day we will be open from 8:00 to 10:00.  We plan to do a WOD at 8:30 but we are looking at this two hours as an Open Gym and you are free to do the class WOD (HINT: There will be rowing…) or do something of your choice.  The day after Thanksgiving we will be open for the 9:30 and 11:00 class times.  All other class times are cancelled.  

6 Minute AMRAP

21 Wall Balls (20/14)

15 T2B

9 Power Snatch (75/55)(115/75)

Rest 6 Minutes

6 Minute AMRAP

21 Lat Sit Ups (20/14)

15 Pull Ups

9 Thrusters (75/55)(115/75)

With this work to rest format, we are looking for a sustained pace for 6 minutes.  Not necessarily a full sprint effort, but we want to think about fast transitions with minimal rest breaks.  Six minutes is one of the longest rest breaks we have had in a WOD so we are looking to see if a 6 minute rest will allow for a full recovery followed by 6 more minutes of sustained effort.

Today, we honor all of our Veterans by doing a Hero WOD.  We are grateful for your dedication, service, and sacrifice.

“DT”

5 Rounds For Time

12 Deadlift

9 Hang Power Clean

6 Push Press

155/105

OR

“Heavy DT”

205/145

15 Minute Time Cap

For “Heavy DT” we are suggesting doing this if you were able to successfully complete the “Hollyman” WOD from October 19th at the RX weight of 225/155.  There are no other weight choices between 155/105 and 205/145.   If you need to go lighter than the 155/105, that is ok to do.  

In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

This Hero WOD was first posted on the crossfit.com main site as the workout of the day for Tuesday, April 14, 2009 (090414).

1000/800 Meter Row

Then

8/6 Rounds

8 Back Squat (95/65)

8 SDHP (95/65)

8 Bar Facing Burpee

8 Floor Press (95/65)

For today,  the Rx option is 6 rounds and the Rx+ is 8 rounds.  These movements are light weight so we are looking at doing these unbroken for each movement.  After the long chipper WOD from Wednesday, we are wanting to ratchet up the intensity for this one.  Transitions should be fast and rest breaks should be kept short.

The row distances are for male/female.

Complete For Time

200 Double Unders (300 singles)

100 Air Squats

75 Kb Swings (53/35)

50 T2B

25 HR Push Ups/HSPU

15 Deadlift (225/155)(275/185)

10 TGU (53/35)

30 Minute Time Cap

Today we have a chipper that is programmed to be a longer endurance-type WOD.  Pacing is key here starting with the double unders.  Smartest approach is to break these high volume movements into manageable sets being careful not to hit fatigue at the beginning.  Be conservative at the start and push toward the end if there is more in your tank.  If you spend 4 minutes on each movement you will beat the time cap.

3 Rounds For Time

400 Meter Run

20 Lat Sit Ups (20/14)

15 Pull Ups/C2B

10 Clean & Jerk (135/95)(165/115) these are power cleans

This is the best day we have weather wise so we want to get out and run some 400’s.  For your C&J weight, pick a weight you could do 7-10 unbroken if fresh.  This should be a little heavy for you but not a weight where you HAVE to do singles with big rest breaks.