MWOD: Better muscle-upping
Shoulder wind up (band): 2 minutes per side
Lock shoulder blades down: 2 minutes
Restore glute minimus and top of TFL: 2 min per side
WOD: "Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
If you do not have a muscle up, sub 4 pull-ups and 4 push-ups per muscle up.
This photo is from CrossFit.com. It was so cute, I had to post it!
Big thanks to Reshen for his huge donation to Toys for Tots at our gym.
"Jack"
Complete as many rounds as possible in twenty minutes of:
115#/75# Push Press, 10 reps
10 Dumbell swings, 55#/35#
10 Box jumps, 24"/20"
Post rounds to comments.
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
In teams of four with only two people working at a time complete:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
Post time to comments.
Hollow Rocks
"Coe"
Complete ten rounds for time of:
10 Thursters, 95#/65#
10 Ring push-ups
If you cannot do a ring push-up, sub down to paralletes, dumbell, or regular push-ups.
Post time and scale to comments.
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
"Mr. Joshua"
Five rounds for time of:
Run 400m
30 GHD sit-ups
250# Deadlift, 15 reps
Post time to comments.
Below is an excerpt from this CrossFit Journal Article Fallen But Never Forgotten, written by Russel Berger.
"For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.
When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.
The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time." - Russell Berger
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
"D.T"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Jason Khalipa - 6:16 "DT" - video [wmv] [mov]
James, one of our newest addicts, putting up some weight!
"Murph"
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Partion the pull-ups, push-ups and squats any way you like. The workout must begin and end with a 1 mile run.
Post time to comments.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
"Badger"
3 Rounds for time of:
30 Squat Cleans, 95#/65#
30 Pull-ups
800m Run
Post time to comments.
This weekend is the Washington State Sectionals! Ric, Dave, Meg and Stephen will be competing. If you are able please come out and show your support for them and CrossFit in Washington State. The event will take place Saturday and Sunday (February 27-28) at the Monroe Fair Grounds. Spectator fee is $25 per day, kids under 12 are free. That being said there will be NO CLASS THIS SATURDAY, February 27.
CrossFit Level 1 Seminars: CrossFit Rebel S.A., CrossFit Virtuosity,CrossFit Marina, CrossFit Atlanta, Air Force Rome Research Laboratory, New York.
"Lumberjack 20"
20 Deadlifts (275lbs) Post time to comments. On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. CrossFit Certification Seminars: CrossFit Oahu, CrossFit Maximus, & CrossFit H.E.L.
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
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