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The Open starts this Friday. Have you registered?

The Open starts this Friday. Have you registered?

WORKOUT OF THE DAY

CONDITIONING

Complete as many rounds and reps as possible in 20 minutes of:

55 Deadlifts 100/70kg

55 Wallballs

55 cal Row

55 Handstand Push-Ups

 

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HERO WOD – LOREDO

Luke working through some heavy D-BAll lifts

******7AM OPEN GYM & 8AM CLASS TODAY******

WORKOUT OF THE DAY

CONDITIONING

“Loredo”

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.

6 rounds for time of:

24 Air Squats

24 Push-Ups

24 Walking Lunges

400 meter Run

IT’S FRIDAY!

WORKOUT OF THE DAY

STRENGTH

3 sets of:

20 Pistol Squats

*Scale to previous week’s regressions

CONDITIONING

For time, 21-15-9

Squat cleans 45/30kg

Ring Dips/Ring Push-ups/Push-ups

400m Run

KEEP WORKING THAT DIP STRENGTH

New girls Ryley and Tabitha getting stuck into the Saturday Hero WOD

WORKOUT OF THE DAY

STRENGTH

A. Quality Dip strength

3 rounds of:

20 sec Ring Support/Static Support Hold

8/6 Strict ring dips

5 Inverted Kettlebell Press (each arm)

1 min Straight Arm Plank

 

B. 5RM Back Squat

CONDITIONING

4 rounds of:

100m Sprint

15 Wall Balls

CLEAN & JERKS BABY!

WORKOUT OF THE DAY

CONDITIONING

12 min EMOM (every minute on the minute)

1) 3-5 Strict Chest to Bar Pull-ups/Strict Pull-ups/Pull-up Eccentrics/Rack Pull-ups

2) 20 secs Single Arm Front Rack or Overhead Hold (each arm)

3) 12 Kipping Swings/8 Kipping Knees to Elbows/8 Toes to Bar

4) 20 sec Top of Push-Up Hold/Bottom of Push-Up Hold/Back to Wall Handstand

STRENGTH

6 sets of:

2 Clean and Jerks

*Build up the weight

CONDITIONING

“Skinny Grace”

15 Clean and Jerks for time 60/40kg

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