Weekly Workouts

Monday

WOD
“Murph”
1-Mile Run (Scale is 2000 M Row)
100 Pull Ups
200 Push Ups
300 Air Squats
1-Mile Run

Performance: Athletes must complete the work straight through and wear a weight vest.

RX: Athletes wear a weight vest and partition as needed.

Fitness: Partition as Needed (10-20-30) or Partner Task Completion

Cool Down: 400 M Walk with 4-Count Breathing

Post Workout: 5 Rounds of 15 Hollow Rocks + 10 Barbell Side Bends + 8-12 GHDSU or Sit up

ROM: 1 Minute Couch Stretch Each Side + 10 Seal Push Ups + 1 Minute Spider Stretch Each Side + 1 Minute Pigeon Each Side + 1 Minute Puppy Dog + 3 Minutes Downward Dog

 

Tuesday

Skill
Hang Power Clean
EMOM 7
7-6-5-4-3-2-1 Reps (Work to Heavy)

WOD
Assault Bike
10-20-30-40-30-20-10 Calories
After Each Round Walk 200 M
Record Each Split


Wednesday

Skill
Back Squat
EMOM 10
2 Rep @80-85%

WOD
Everyday Warrior War Games WOD #1(2017)
11 Minute AMRAP
5 Dead Lift Performance 225/155, RX 185/125, Fitness 135/85
20 Double Under/Singles (Performance must be Unbroken)
12 Bar Facing Burpees


Thursday

Skills
3 Sets not for Time 12-15 Minutes
100 M Front Racked KBELL Carry
10 Double KBELL Cleans
100 M Front Racked KBELL Carry
Rest as Needed

Choose a challenging weight however, one that you can complete 10 UB Double KBELL Cleans

WOD
2 Rounds
20 GHDSU or Med Ball Sit Up
40 Wall Balls 20/14
Run 800 M
Rest 3 Minutes


Friday

WOD:
“Tommy Mac”

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

The "Tommy Mac" Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his "The Outlaw Way" blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:

"The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden

 

2 Rounds for Time
12 Burpees
12 Thrusters Perfromance/RX 115/75, Fitness 95/55, Scaled 75/45
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 OH Squats

 

 

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