Community. Coaching. Caring. Since 2009.
Team WOD: Squat Cleans, Push PressAs a team of 2 complete 20 rounds for time of:
3 Squat Cleans (135#/95#)
3 Push Press (135#/95#)
Post total time.
* Use one bar. Alternate with your partner after 1 full round (10 rds total per partner)
** 3rd Clean can be a clean-thruster to count as 1st PP rep
Post total time.
Every 1 min for 12 mins, alternating between:
1 Squat Clean, pick load
30 Double Unders
Hero Week: Wittman7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st BN, 12th Infantry Regiment, 4th BDE Combat Team, 4th Infantry DN, based out of Ft. Carson, Colorado, 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. ~ crossfit.com
The ONLY classes on Memorial Day Monday will be at 0830, 0930, and 1030. ALL other class times are cancelled. We are programming “Murph” which is a long Hero WOD. Monday will officially end “Hero Week”.
Sign-up times are posted on the whiteboard in the gym. As of now the 0930 and 1030 are full, and there are a few spots left for the 0830.
Snatch (Squat) 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hero Week: Taylor4 rounds for time of:
Run 400m
5 Burpee Muscle Ups
If you’ve got a 20-lb. vest or body armor, wear it.
*Scale 10 Burpee Pull-ups per round
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. ~ crossfit.com
Photo by @robcwilson
Congrats to all who hit a snatch PR today!
Hero Week continues. This Monday for Memorial Day “Murph” we have added a 0830 class time that still has spots open. Right now the 0930 and 1030 are full. Sign up in the gym on the whiteboard. If time slots are all full and you want to do this workout we will find a way to fit you in between class waves! Also you do not have to do the full Murph. You can also scale to 1/2 Murph (half the distance and reps) or full runs with half reps.
The last weekend of Regionals begins tomorrow with Meridian, Central and East concluding this phase of the 2016 CrossFit Games.
Inside the Leaderboard: Regionals Week 2
Regional Seedings: Meridian, East, Central
Clean & Jerk 1-1-1Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ~ crossfit.com
Photo by @robcwilson
Sign-ups for Memorial Day Murph on Monday are on the whiteboard. The 0930 class is full, so 10:30 is still available.
Annie Thorisdottir, “DT” at men’s weight of 155# in 8:27 – [video]
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. ~ crossfit.com
3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (135#/95#)
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was assigned to the 2nd BN, 5th Marine Regt., 1st Marine DIV, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren. ~ crossfit.com
Photo by @robcwilson
This week is “Hero Week”. We will be programming a Hero Workout each day which will culminate in Memorial Day Murph on Monday. It’s been a few years since we programmed a week of Heroes and it’s long overdue that we bring it back. Paying tribute to the sacrifice of our service members and first responders is important to us here. A “Hero WOD” is not just a workout. They are created by CrossFit after submission by family and friends of a workout in honor of a soldier, sailor, airman, law enforcement officer or firefighter who died in the line of duty. Each of these heroes was also a CrossFitter.
These workouts are meant to be tough and the movements, rep schemes and numbers hold some sort of meaning to that Hero. When we do them we realize we are starting something that holds meaning to their loved ones. Give these workouts extra effort, sweat, and respect. Rule #1: No complaining. Expect some pretty tough workouts this week and remember these are dedicated in each of these heroes memory. Thank you all for keeping these workouts in proper perspective and honoring that.
For Murph on Monday we will only have AM classes at 0930, 1030, and 1130 (if necessary). There will be sign ups on the Whiteboard for your “go time” on Monday. Please sign up in the gym this week.
Squat Clean 2-2-2-2 (Touch and Go)Squat Clean 2-2-2-2
Use the heaviest weight you can for each set.
(Touch and Go)
10 rounds for time of:
2 Squat Cleans (165#/110#)
5 Deadlifts (165#/110#)
20 Double Unders
PR Bell Photo by @robcwilson
ATTENTION: Tomorrow, Saturday 5/21 due to the West Regional there will be no Advanced RX Class. We will only have the 0930 class with the usual Team Workout with Coach Rob.
For those going to the West Regional in Portland we will see you all there!
