Thanksgiving Week Holiday Hours
Thanksgiving Week Holiday Hours
December 14, 2018
WOD: Team WOD, in teams of 3-4 complete using follow the leader style, each person completes 3 rounds, you cannot move on to the next task until person ahead of you has completed it.
20 x cal on rower
20 x thrusters
20 x burpees
20 x kettle bell swings
December 13, 2018
STRENGTH: Work up to 1 RM overhead squat
WOD: For time,
15-12-9-6
Power snatch
Overhead squat
Complete 50 x double unders after each couplet
December 12, 2018
STRENGTH: Rotate EMOM for 10 minutes (5 sets of each)
A) 10 x single arm OH DB lunge
B) 8 x feet elevated ring rows
WOD: AMRAP 16 min.
10 x Dumbbell burpee + box over
8 x Dumbbell power cleans
6 x toes to bar
OLYMPIC LIFTING
STRENGTH: A) 1 x Snatch Deadlift + 1 x Snatch
Build up to 70%, then (5) 1+1 x @ 70%
B) 1 x Power Clean + 1 x Jerk Drive + 1 x Push Jerk
Build up to 70%, then (5) 1+1+1 x @ 70%
WOD: 8 minute AMRAP
5 x power cleans
3 x front squats
30 x double unders
December 11, 2018
STRENGTH: Deadlift (20 min cap)
8 x 65%
6 x @ 75%
4 x @ 80%
3 x @ 85%
WOD: 14 minute AMRAP
5 x deadlift
10 x wall balls
15 x sit ups
December 10, 2018
WOD: Hero “WADE”
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 x strict pull-ups
9 x strict dips
6 x strict handstand push-ups
Then, run 1,200 meters
POST WOD CORE: Complete 3 rounds, not for time,
30 sec plank hold
15 x 2 ct flutter kicks
Rest 30 seconds
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
