Friday, December 15 2017.

Friday, December 15 2017.

 

CrossFit:

 

OLY - SQUAT Snatch

Max. Out.

 

Hero WOD - 'T.U.P.' *

15-12-9-6-3 rep rounds for time of
Power Cleans [135/95]
Pullups
Front Squats
Pullups

 

 

 

GSP Body:

 

WOD - :40 on, :20 rest, 10 rounds

1. 12 Plate Situps
2. 9 Burpees
3. Max Wallballs

* Score is total Wallballs from all rounds.

 

 

 

 

 

 

 

* U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

Thursday, December 14 2017.

Thursday, December 14 2017.

 

CrossFit:

 

WOD - For time

600/500m Row, then

50 Toes to Bar / 75 HKR *
100 HSPU / Pike / 150 Hand Release *
150 Wallballs [20/14] *
200 1KB Shoulder to OH [53/35] * **

Then, 300/250m Row

* Partition as you see fit.
** Alternate arms as you see fit. Total up to 200 reps.


Starts and ends on the rower.

 

 

 

GSP Body:

 

WOD - 6 Rounds for time

4 Laps
8 Lateral Burpee OTB
16 Deadlifts [115/75]
32 Air Squats

Wednesday, December 13 2017.

Wednesday, December 13 2017.

 

CrossFit:

 

OLY - SQUAT Clean & Jerk

1 rep, 85%
1 rep, 90%
3 singles, 95%
* Rest as needed between reps.

 

STRENGTH - Deadlift

1-1-1-1, all sets at 90-100+% of 1RM.
* Go for a PR attempt if you're feelin' it!

 

ACCESSORY - 5 Rounds

:45 Plank Hold
:20 Rest
:40 Wall Sit
:15 Rest

 

 

 

GSP Body:

 

WOD - 6 Rounds for time

4 Laps
8 Lateral Burpee OTB
16 Deadlifts [115/75]
32 Air Squats

Tuesday, December 12 2017.

Tuesday, December 12 2017.

 

CrossFit:

 

WOD - Every 3:00, 3 rounds

1. 32/26cal Row
2. 3 Rounds of 'CINDY'
3. 400m Run / 8 Laps
4. 2x '50 DU + 12 Zombie Situps' *

*Scaled: 125 Singles

*Situp example: https://www.facebook.com/CFGSP/

 

 

 

GSP Body:

 

WOD - Partner AMRAP 25

500/400m Row
20 Burpees
40 rKBS [53/35]
80 Mountain Climbers


* Split up row and reps however you see fit.
Score is total rounds + reps.

Monday, December 11 2017.

Monday, December 11 2017.

 

CrossFit:

 

STRENGTH -

1. Back Squat
1 rep, 90%.
2 singles, 95%.

2. Strict Press
5 reps, 85%.
3 reps, 90%.

 

WOD - 2x '2017 Devil's Games WOD 1'

2 Rounds for time, 15:00 cap.
15 Hang Squat Cleans [155/105]
30 Lateral Burpee OTB
45 Wallballs to a 10' Target [20/14]

 

 

 

GSP Body:

 

WOD - Partner AMRAP 25

500/400m Row
20 Burpees
40 rKBS [53/35]
80 Mountain Climbers


* Split up row and reps however you see fit.
Score is total rounds + reps.

Friday, December 8 2017.

Friday, December 8 2017.

 

CrossFit:

 

STRENGTH/SKILL - Turkish Get Up

18:00 performing sets of 3 reps each side, increasing weight as you see fit.
KB preferred, DB allowed. Use MedBalls for a REAL challenge.

 

WOD - AMRAP 18

18 DB Alt. Snatches [50/35]
18 Stationary Lunges w/ DB Overhead
45 DU / 135 Singles

 

 

 

GSP Body:

 

WOD - 2:30 on, :30 rest, 4 rounds

1. 7 Laps
2. 20 Plate Situps + 10 Burpees to Plate
3. 500/400m Row
4. 30 Stationary Lunges + 20 Air Squats

Thursday, December 7 2017.

Thursday, December 7 2017.

 

CrossFit:

 

Hero WOD - 'Roy'

5 Rounds for time
15 Deadlifts [225/155]
20 Box Jumps [24/20]
25 Pullups

* 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.

 

 

 

GSP Body:

 

WOD - 1:00 on, :20 rest, 7 rounds

1. Jump Rope Singles
2. Mountain Climbers
3. Burpees
4. Ring Rows

* No scoring. If anything, track your reps on your first round and do your best to be consistent!

Wednesday, December 6 2017.

Wednesday, December 6 2017.

 

CrossFit:

 

OLY - SQUAT Clean & Jerk

Every 2:00, 6 rounds
1 rep, 80-95% of MAX.

 

WOD - Alt. EMOM 24

1. 100m Run / 2 Laps
2. 13 aKBS [70/53]
3. 100m Run / 2 Laps
4. 13 Burpees

 

 

 

GSP Body:

 

WOD - 1:00 on, :20 rest, 7 rounds

1. Jump Rope Singles
2. Mountain Climbers
3. Burpees
4. Ring Rows

* No scoring. If anything, track your reps on your first round and do your best to be consistent!