CrossFit Hero WOD: Roy

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Five rounds for time of:
15 Deadlift (225/155)
20 Box jumps, 24 inch box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

"Frisbee Golf"

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Leg Stretch/Roll Sesh
-Calves
-Hamstrings
-Quads

WOD
4 Rounds
400m Run/500m Row
15 Burpee Box Jumps
15 Hang Squat Cleans (115,75)
100m Medball Run
Rest 2 Minutes

Level 2- (95,65), 10 Reps
Level 1- (75,45), 3 Rounds, 200m Run/250m Row, 10 Reps, Front Squats

OLYMPIC LIFTING CLASS 6PM

Warm Up: 3 Rounds: 2 H sq cleans, 2 sq cleans, 2 push press, 2 push jerk

CLEAN PULL+ CLEAN + 2 FS + JERK : 3 sets at 50%. 3 at 70% and 2 sets at 80%

PUSH JERK + SPLIT JERK (from the rack): 3 sets of 3

CLEAN+ FS+ JERK+ FS : 4(1+1+1+1) work up to a heavy set

 

"Rooney"

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Skill WOD
3 Rounds (Not for Time)
10 GHD Sit ups
10 Ring Dips
10 Pistols

ADV- 15 GHD Sit ups, 10 Strict Ring Dips, 10 Weighted Pistols

WOD
12 Bear Crawls (one turf-length = 1)
10 Burpees
20 Kettlebell Swings (1.5,1)
30 Double Unders
10 Bear Crawls
20 Burpees
30 Kettlebell Swings
40 Double Unders
8 Bear Crawls
30 Burpees
40 Kettlebell Swings
50 Double Unders

Level 2- 10-8-6, 1/2 Double Unders,
Level 1- 8-6-4, singles, 10-15-20 Burpees, 10-20-30 Swings

"Spanish News Team"

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PARTNER WOD!

400m Run (both athletes run at the same time)

100 Wall Balls (20/14)

400m Run

100 Push Press (95/65)

400m Run

100 Partner Sit up Tosses (20/14, 10 feet)

400m Run

100 Hang Power Clean (95/65)

400m Run

*2 athletes per team
**Only 1 athlete working at a time with the exception of the runs. Team will not start on the non-running movement until both athletes have completed the run.
***Partner Sit Up Tosses will be performed with 10 ft between the partners. Ball must travel the entire distance in the air and can't be dropped. Any drop is a no rep. 

MOD 1/Level 1: 200m run; 75/45; 5 foot toss

"Adios Pain Cave"

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The 2016 CrossFit Open is officially OVER! We could not be any prouder of this crew…culminating in the blood/sweat/tear-fest that was 16.5. You all stepped up in a huge way! 'Til next year, Castro...

Adios, Pain Cave. 

(until the next Hero WOD)

Strength
Back Squat
2-2-2-2

WOD 1
7 Minute AMRAP
15 Kettlebell Swings (1.5,1)
30 Double Unders

Level 2- (1,0.75),15 Double Unders
Level 1-(0.75,0.5), 50 Singles

Rest 5 minutes

WOD 2
7 Minute AMRAP
10 Wallballs
10 C2B Pull-ups

Level 2- 5 C2B
Level 1- Steep Ring rows

CrossFit Open Workout 16.5

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New CFK T-Shrits are in!!

Just kidding, Dave...all in good fun!

Here we go, animals...

16.5 IS:

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb. 

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

Equipment
• Barbell
• Standard bumper plates (18” diameter) to load to the appropriate weight for your division
• Collars

* If you do not use standard-sized bumper plates on the barbell, you will also need a second barbell set with standard plates to jump over for the burpees, unless you are Scaled Masters. Scaled Masters will be permitted to jump over an empty barbell on the burpees.

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

**The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

 

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

Workout 16.5 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.