In honor of Veteran's Day last week, we are doing Hero WODs all week!
Coaching notes: We will be starting a SWOD cycle, so please log your sets and weight and try to make progress with weight every week. ALSO, "Hero" WODs surface every once in awhile. Log your performance/weight used for future progression notes. Be sure to get plenty of sleep and focus on proper nutrition this week.
Monday:
SWOD:
Bench 4 sets of 5. Last set is max effort, max repetitions
CWOD:
"Murph"
Run 1 Mile
100 Pull-ups
200 Push ups
300 Squats
Run 1 Mile
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.
Tuesday:
"White"
Five rounds for time of:
15' rope climb, 3 ascents
10 Toe-to-bar
21 Walking lunge steps with 45lb plate overhead
Run 400m
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandaharprovince, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Wednesday:
SWOD:
Squat 3x5, followed by one drop set (once failure is achieved, strip weight once, continue)
CWOD:
"Danny"
20 minute AMRAP of:
24" Box jumps, 30 reps
115lb Push press, 20 reps
30 Pull-ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Thursday:
"Lumberjack 20"
20 Deadlifts (275/185)
Run 400m
20 KB Swings (53/35)
Run 400m
20 Overhead Squats (115/95)
Run 400m
20 Burpees
Run 400m
20 Pull-ups (chest to bar)
Run 400m
20 Box Jumps (24")
Run 400m
20 DB Squat cleans (45lbs each/30lbs)
Run 400m
On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He 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.
Friday:
SWOD:
Standing Over Press, 6 sets of 4
CWOD:
"Nutts"
10 HSPU
15 Deadlifts (250/135)
25 Box Jumps 30"
50 Pull-ups
100 Wall-ball shots
200 Double-unders
Run 400m with a 45lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
