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WOD 10.10.17

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“Develop a love for details. They usually accompany success.” ~Coach John Wooden

Conditioning
20 min AMRAP
1 Turkish Get-up per side (1/0.75, 1.5/1, 2/1.5)
400m row or run or 0.5 miles on bike
30 Yard Farmer Carry (1/0.75, 1.5/1, 2/1.5 pd)
10 GHD sit-ups (abmat sit-ups, V-ups)
400m row or run or 0.5 miles on bike

WOD 10.9.17

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“Winning is a habit. Watch your thoughts, they become your beliefs. Watch your beliefs, they become your words. Watch your words, they become your actions. Watch your actions, they become your habits. Watch your habits, they become your character.” ~Vince Lombardi 

All Levels
A. Deadlifts
Build to a 3RM

Conditioning
Helen
3 Rounds:
400m run
21 KBS (1/0.75, 1.5/1, 1.5/1 pd)
21 Pull-ups (Fun= ring rows)

WOD 10.8.17

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“I love that my kids see me taking fitness seriously and even they know how important it is for me to get to the box. I hope this leads them to a fitness journey of their own…I love the rush of working hard pushing past the limits physically and mentally every day surrounded by amazing people.” ~Nikki Stafford, Oak Ridge CrossFit

Function
A1. Front Squat
7, 5, 3, 7, 5, 3 with a 5 second pause in the bottom, rest 2 minutes

A2. Chin-up or Pull-up Hold
5 x 15-25 seconds, rest 1 minute

Fitness
A1. Front Squat
5, 3, 1, 5, 3, 1 with a 5 second hold in the bottom, rest 1 minute

A2. Strict Pull Ups
5 x 4-7 with a 3 second hold at the top, rest 1 minute

Performance
A1. Front Squat
5, 3, 1, 5, 3, 1 with a 5 second hold in the bottom, rest 1 minute

A2. Strict Pull Ups
5 x 2.2.1 with a 3 second hold at the top, rest 15 sec/1 minute

Conditioning
6 min AMRAP
8 Power Cleans (65/45, 95/65, 135/95)
8 Front Rack Walking Lunges (65/45, 95/65, 135/95)
30 Double Unders (60 single unders, 45 DU/SU)

WOD 10.6.17

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“It’s not about what you are capable of, but what you’re willing to do” ~Mike Tomlin, Pittsburgh Steelers head coach

This is Coach Chris’s last class at Heroes Journey and he will be coaching the 5pm class and taking the 6pm. Please come and send him off in style with a workout created just for him 🙂

For Time:
Buy-in= 100 DU (or 100 SU)
50 Burpee Box jump overs (24/20″)
40 Chest to Bar
30 Power cleans (135/95#)
20 Toes to bar
10 Power Snatches (135/95#)
Cash-out= 100 DU (100 SU)

*25 minute time cap
*Modify as needed

WOD 10.5.17

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“He that can have patience can have what he will.” ~Benjamin Franklin

Function
A1. Strict Press
7, 5, 3, 3 with a 3 second hold at the top of each rep, rest 1 minute

A2. Dumbbell Row
4 x 6-8 per side with a 4 second hold at the top of each rep, rest 1 minute

Fitness & Performance
A1. Strict Press
4, 3, 2, 1 with a 3 second hold at the top, rest 1 minute

A2. Supinated Barbell Bent Over Row
4 x 4-6 with a 3 second hold at the top of each rep, rest 1 minute

Conditioning 
12 min EMOM
Minute 1: 2-4 Strict HSPU (6-8 pike push-ups, Modified Strict HSPU)
Minute 2: 2-4 Ring MU (4-8 Banded Pull-ups, 4-8 C2B pull-ups)
Minute 3: 10 burpees (fun=no push-up burpees)

WOD 10.4.17

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“A grateful mind is a great mind which eventually attracts to itself great things.” ~Plato

Function
A. Back Squat
7, 5, 3, 7, 5, 3 with a 5 second pause in the bottom, rest 2 minute

B. Dumbbell Split Squats
3 x 8-10 per leg @3010, rest 1-2 minutes

Fitness & Performance
A. Back Squat
5, 3, 1, 5, 3, 1 with a 5 second hold in the bottom, rest 2 minute

B. Rear Foot Elevated Split Squat (fitness)
3 x 6-8 per leg @3010, rest 1-2 minutes

B. Front Rack Rear Foot Elevated Split Squat (performance)
3 x 6-8 per leg @30X0, rest 1-2 minutes

Conditioning
8 min AMRAP
9 Calorie Assault Bike or row
7 Wall Balls (14/10, 20/14, 30/20)
4 Kettlebell cleans (1/0.75, 1.5/1, 2/1.5)
3 Toes to Bar (knee raises, knees to elbows)

WOD 10.3.17

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“If you think strength is not important consider that strength loss is what puts people in nursing homes.” ~Greg Glassman

Aerobic Conditioning
7 minute AMRAP:
5 Chest to bar pull-ups (banded Pull-ups, pull-ups)
30 Double unders (60 single unders, 45 DU/Su combo)
5 cals on AB or rower

Rest 3 minutes

7 minute AMRAP:
8 DB Snatches (35/20, 50/35, 70/50)
8 GHD sit-ups (abmat sit-ups, V-ups)
8 cals on bike or rower

WOD 10.2.17

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“Leaders are genuine and speak the truth. If someone isn’t performing great, don’t say it’s great. Sugar-coating things just to make others feel good will undermine all of your feedback and lessen your ability to lead.” ~Ben Bergeron

All levels
A. Romanian Deadlifts
6, 6, 4, 4 @2210, rest 2 minutes

Conditioning
Team Series WOD
Partner Workout:
50 synchro wall balls (14/10, 20/14, 20/14)
30 cleans (65/45, 95/65, 135/95)
50 synchro wall balls (14/10, 20/14, 20/14)
20 cleans (95/65, 135/95, 185/135)
50 synchro wall balls (14/10, 20/14, 20/14)
10 cleans (135/95, 185/135, 225/155)

*12 minute time cap