CrossFit 267 WOD | 10/27/17

WOD

Warmup

400 M Run 3x 30 Second High Plank 15 Jumping Jacks 5 Empty Bar Thrusters

Strength

Back Squat 3×3 at 80%

WOD

10 Minute AMRAP 4 Strict HSPU 8 T2B 12 Thrusters (115/75) 200 M Run
After Party
T-Spine Smash Lat Roll FootBall Stretch

CrossFit 267 WOD | 10/26/17

WOD

Warmup

400 m Run 3x 5 Hang Power Cleans 5 Empty Bar Front Squats 10 Empty Bar Good Mornings 10 Supermans

Strength

Deadlifts
(80%) x 2 reps (65%) 8 sets x 3 reps (90 sec rest b/w sets)

WOD

15 Minute AFAP 9 WB’s (20/14) 7 Hang Power Cleans (95/65) 5 Burpees (6′ Target for Elite) 1 Minute Rest

CrossFit 267 WOD | 10/25/17

WOD

Warmup

400 M Run 2x 1 Minute Football Stretch 10 PVC Pass Throughs 5 Inchworms + Upward dog 10 Banded Squats

Strength/ Skill

Muscle Up Turnover on Rings + Hollow to Superman

WOD

50 Doubles 40 Situps 30 Overhead Lunges (115/75) 20 KBS (53/35) 30 Overhead Lunges (115/75) 40 Situps 50 Doubles

CrossFit 267 WOD | 10/23/17

WOD

Warmup

400 m Run Junkyard Dog

Strength

Strict Press 3×3 at 80% then 3×5 Push Press at 80% Strict Press

WOD

400 m Run 90 second rest 800 m Run 3 Minute Rest 400 M Run 90 Second Rest 800 M Run
After Party
3×10 DeadBugs 3×10 Russian Twists with Pause

CrossFit 267 WOD | 10/24/17

WOD

Warmup

400 M Run 2x 10 Burpees 10 Jumping Air Squats 10 Situps 10 Supermans

Strength

Hand Power Snatch + Power Cleans drills

WOD

  • “Three Wise Men”

  • After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remained on active duty in the United States Marine Corps.
  • Three AMRAPs in 16 minutes
  • AMRAP in 4 minutes
  • 5 Hang Squat Snatch (135/95 lb)
  • 10 Bar-Facing Burpees
  • Rest 2 minutes
  • Then, AMRAP in 4 minutes
  • 10 Power Cleans (135/95 lb)
  • 20 Pull-Ups
  • Rest 2 minutes
  • Then, AMRAP in 4 minutes
  • 15 Box Jump-Overs (24/20 in)
  • 30 Wall Ball Shots (20/14 lbs)
Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three parts.

CrossFit 267 WOD | 10/20/17

WOD

Warmup

400 M Run 3 Rds 10 Doubles 10 Pushups 10 Lunges

Strength

Strict Press 75% 5×5 Then Double Under Work <iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/LgR6piOi8-s” frameborder=”0″ allowfullscreen></iframe>

WOD

20 Minute AMRAP Cash in 150 Doubles 400 m Run 3 Muscle Ups (Sub 9 Dips) 20 Front Rack Lunges (115/75)

CrossFit 267 WOD | 10/19/17

WOD

Warmup

400 M Run 6 Minute Warmup with classes choice Then Burgener Warmup

Strength

Clean and Jerk 8 Minute EMOM 1 Power Clean + 1 Clean + 1 Jerk

WOD

4 Minute AMRAP 30 Power Cleans (155/105) AMRAP T2B 3 Minute Rest 3 Minute AMRAP 20 Power Cleans (155/105) AMRAP T2B 2 Minute Rest 2 Minute AMRAP 10 Power Cleans (155/105) AMRAP T2B   After Party Kipping on Rings

CrossFit 267 WOD | 10/18/17

WOD

Warmup

400 M Run “Let the bodies hit the floor”

Strength

5×5 @ 75% Back Squat

WOD

10—>1 Thrusters (115/75) C2B Pullups <iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/aea5BGj9a8Y” frameborder=”0″ allowfullscreen></iframe> 2 Minute Rest Then 3×200 M Sprint w/ 200 M walk in between as rest