"Platoon"

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"My heart…my mind…will carry my body when my limbs are too weak."

Strength
Hang Power Clean
3-3-3-3-3
-Between sets complete 5 single arm kettlebell presses on each side

WOD
3 Rounds
1 Minute Max Double Unders
2 Minutes Max Calories on the Rower
1 Minute Max Toes to Bar
2 Minutes Rest

After the 3rd Round
1 Minute of Max Bicycle Abs
2 Minutes of Max Sit-ups
1 Minute Plank

Level 1- Single Unders

"Commando"

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"Fear is not real. The only place that fear can exist is in our thoughts of the future. It is a product of our imagination, causing us to fear things that do not at present and may not ever exist. Fear is a choice".

Strength
Back Squat
3-3-3-3-3
– Between sets complete 10 back rack lunges

WOD
12 Minute Ascending AMRAP
2 Burpee Pull-ups
2 Power Snatches (95,65)
4 Burpee Pull-ups
4 Power Snatches
6 Burpee Pull-ups...

Level 2 (75,50)
Level 1 (65,35)

CrossFit Hero WOD: Bulger

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Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

 

"Kinky Wizards"

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Partnah WOD!!

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

 

"Abe Froman"

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WOD
At 0:00
800m Run
20 Push-ups
16 Front Rack Lunges (115, 75)
14 Toes to Bar
At 9:00
600m Run
18 Push-ups
14 Front Rack Lunges
12 Toes to Bar
At 16:00
500m Run
16 Push-ups
12 Front Rack Lunges
10 Toes to Bar
At 22:00
400m Run
14 Push-ups
10 Front Rack Lunges
8 Toes to Bar
27:00
200m Run
Max UB Push-ups
Max UB Lunges
Max UB Toes to Bar

*Record all splits and max reps from last round

Level 3 – 95, 65
Level 2 – 75, 55
Level 1 – 65, 35

"Team Tucker"

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As many of you know, Christine B's two little ones, Tucker & Beau, are currently in a battle with Duchenne Muscular Dystrophy. We had a great event at CFK in January in support of Tucker & Beau, and it's time to keep them in our thoughts again. 

Today Christine and her husband Alben are heading to Washington, D.C. to stand together before the FDA to push for approval of eteplirsen, an important treatment for those who have Duchenne. To do our small part, we will be doing Today's workout in honor of Team Tucker. If you have a t-shirt from the Tucker Beauhawk event, please plan on wearing it! We have a few left at the gym for anyone who did't get one the first time through. Also, we encourage everyone to post any pictures or social media hashtags in support of Team Tucker. Days like this are a phenomenal way to spread awareness about Duchenne, which gets us that much closer to a cure. 

Hopefully we will see a ton of you today! We will workout in honor of Tucker and Beau…

Strength
EMOM: 10 Minutes
Bear Complex
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
-Shoulder to Overhead

WOD
20 Box Jumps
20 Power Cleans (135,95)
15 Box Jumps
15 Shoulder to Overhead
25 Front Squats
15 Shoulder to Overhead
15 Box Jumps
20 Power Cleans
20 Box Jumps

Level 2- (115, 80)
Level 1- (95, 55) singles 15-10-20-10-15 Reps