EMOM MONDAY!

STRENGTH:

FRONT SQUAT (4X4)

WOD:

EVERY 2 MINS FOR 20 MINS:

5 CLEAN & JERK (135/95)

10 AMERICAN KBS (53/35)

20 DOUBLE UNDERS

PARTNER 30 MIN AMRAP

WOD:

 30 MIN AMRAP (TEAMS OF 2 WITH ONE ATHLETE WORKING AT A TIME):

100 OVERHEAD LUNGES (45/25)

20 DOUBLE UNDERS

200 METER RUN

80 AMERICAN KBS (53/35)

40 DOUBLE UNDERS

200 METER RUN

60 WALL BALL SHOTS (20/14)

60 DOUBLE UNDERS

200 METER RUN

40 BURPEES TO PLATE

80 DOUBLE UNDERS

200 METER RUN

20 GROUND TO OVERHEAD (135/95)

100 DOUBLE UNDERS

200 METER RUN

* Each round will end with the 200 meter run. Only ONE athlete runs the 200 meters each time. Decide as a team who will run each one.

VETERANS DAY WOD

WOD: 

“ARMISTICE”

9 MIN AMRAP: 

100 METER SPRINT

11 SIT-UPS

11 AIR SQUATS

100 METER SPRINT

22 SIT-UPS

22 AIR SQUAT 

100 METER SPRINT

33 SIT-UPS

33 AIR SQUATS

*add 11 to the sit-ups and air squats for each additional round.

2 MINS REST

– THEN –

9 MIN AMRAP:

100 METER SPRINT

11 PUSH-UPS

11 BOX JUMPS (24/20)

100 METER SPRINT

22 PUSH-UPS

22 BOX JUMPS

100 METER SPRINT

33 PUSH-UPS

33 BOX JUMPS

*Add 11 to the pushups and box jumps for each round.

About Armistice – Veterans Day WOD

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

– The 11-based rep scheme represents the rich history of Veterans Day.

– The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

– The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars

– Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

 

 

"LOLA"

SKILL(S):

DOUBLE UNDERS – 10 MINS

KIPPING PULL-UP – 10 MINS

WOD:

5 RFT:

30 DOUBLE UNDERS

20 KNEES TO ELBOW

10 HANDSTAND PUSH-UPS

ECCENTRIC FRONT SQUAT/RING FACE PULLS

STRENGTH:

ECCENTRIC FRONT SQUAT (3X4 – 6 SECOND ECCENTRIC)

– SUPERSET WITH –

FACE PULLS (RINGS – 3X20) 

WOD: 

RUN 400 METERS

– THEN –

7 RFT:

7 OVERHEAD SQUATS (95/65)

10 BURPEES OVER BAR

14 BENT OVER BARBELL ROW

– THEN –

RUN 400 METERS

KETTLEBELL SNATCH

SKILL:

KB SNATCH REVIEW

WOD:

100 SINGLE ARM KB SWINGS (53/35)

– THEN –

4 RFT:

20 KB SNATCH (53/35)

20 KB HIGH PULLS

20 KB CLEANS

200 METER RUN

– THEN –

100 RUSSIAN KB SWINGS

ECCENTRIC BACK SQUAT

STRENGTH:

ECCENTRIC BACK SQUAT (3X5 –  6 SECOND ECCENTRIC)

– SUPERSET WITH –

BANDED PULL-APARTS (3X20)

WOD:

5 RFT:

10 OVERHEAD LUNGES (95/65)

10 FLOOR WIPERS

20 WALL BALL SHOTS (20/14)

"DEE"

WOD:

4 RFT:

40 AIR SQUATS

30 HAND-RELEASE PUSH-UPS

20 BURPEES

400 METER RUN

On August 9, 2016, Tennessee Bureau of Investigation (TBI) Special Agent De'Greaun "Dee" Frazier was shot and killed in the line of duty during an undercover drug operation in Jackson, Tennessee. Agent Frazier leaves behind a wife and two children. He devoted his life to protecting and serving his community.

TBI honored his sacrifice by ensuring those most important to him were taken care of by creating a fundraiser based around this workout – starting with over 2 dozen CrossFit boxes in Tennessee hosting the workout (August 27, 2016) and collecting entrance fees from participants to support Frazier's wife and children.

Anyone wishing to make contributions to support Agent Frazier's family may do so by contributing to the "TBI Special Agent De'Greaun Frazier Memorial Fund" online through this fundraising page.