WOD

For time:

95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups 

WOD


Complete as many rounds and reps as possible in 12 minutes of:

155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box

WOD

Three rounds for time of:

50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps

MOBILITY 

WOD


TABATA


WALL BALL  20/14
H.S.P.U
SLAM BALL  30/20
JUMPING SQUAT

 
WOD

EACH MINUTE ON THE MINUTE  x  16 MINUTES

BACK SQUAT  1.5 x BODY WEIGHT  x 5
BURPEE  x  10


REST x 5 MINUTES

MAX TOE TO BAR IN 7 MINUTES

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.

Enlarge image
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WOD

2 minutes ME KB Snatch 24/16kg

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)

-then (no break)-

2 minutes ME KB Snatch 24/16kg

15 minutes to establish a 1RM Overhead Squat.

“Fran”

21-15-9 of:

Thrusters 95/65

 Pullups

For time.

 MOBILITY

WOD


TEAMS OF TWO


THRUSTER  95/65  x  60


BALL SLAM  30/20  x  80


BOX JUMP  x  100

PUSH-UP  x  80

PUSH-PRESS  95/65  x  60

 

Barbell Work

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.

Skill

5 minutes free-standing Handstand practice.

Conditioning

50 KB Swings 32/24kg

-then-
3 rounds of:

100′ Bear Crawl
 15 T2B

-then-
30 KB Swings 32/24kg
For time.

 Here are some pictures from Our Compound Adventure race held over the summer. This race was a blast!!!! Who's down for a winter race???

"Mr. Joshua"

Five rounds for time of:

Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.

Enlarge image
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Strength

Front Squat

2X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00


Conditioning

7 minute AMRAP of:

7 Bar Muscle-Ups
30 Double-Unders

Barbell Work

1) Every 30 seconds for 4:30 (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

Conditioning

3 rounds for time of:

10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#

MOBILITY 

 BARBELL WORK

1) Hang Power Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

Strength
High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

WOD

A.M.R.A.P  x  7 MINUTES

HANG POWER CLEAN @ 80%  x  5
TOE TO BAR  x 15
BAND GOOD MORNINGS  x  15

Barbell work

1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Push Press – heaviest possible, rest 30 sec.
1b) 3X12 Reverse Hypers – heavy, rest 30 sec.
1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
1d) 3X1 minute ME Rope Climbs 15′ – rest 30 sec.

Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.

1a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.

Skill
12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

WOD

A.M.R.A.P  10 MINUTES

DEADLIFT  BODYWEIGHT  x  10
PULL-UP  x  10
AIR SQUAT  x  20

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Barbell work

1) 15 minutes to establish a 1RM Clean and Jerk.

Strength

Front Squat – 
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

Conditioning

3 ROUNDS

WALL BALL  20/14  x  15
SLAM BALL  50/30  x  15

MOBILITY

Barbell work

1) 15 minutes to establish a 1RM Snatch.



Conditioning

For time.

30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B

BARBELL WORK

1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO



Conditioning

3 rounds for time of:

12 Deadlifts @ 315/225#
24 Bar Facing Burpees

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BARBELL WORK

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.


Strength/Conditioning

1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X15 Reverse Hypers – heavy, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.

Strength

 High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

ACCESSORY
2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO



Conditioning
3 rounds for time of:
Row 500m
75 Double-Unders

MOBILITY

BARBELL WORK

1a) 3X5 Snatch Hi-Pulls –  rest 60 sec.

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

1b) 3X5 Non-Heaving Drop Snatch –  rest 60 sec.

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

Skill

12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

Conditioning

3 rounds for total reps of:

1 minute ME HSPU
1 minute ME DEADS 185/130#
1 minute ME Pull-ups
*Rest one minute between rounds.

 NANCY LOVES CHALK!!!

BARBELL WORK

2) 3 attempts to establish a 1RM Clean and Jerk.

Notes: Treat this like a meet. Warmup well, then stick to only 3 attempts. Plan out your lifts beforehand, and rest 2-4 minutes.

Strength

Take 7 minutes to establish a 1rm Front Squat, then:
2 reps every 30 seconds for 7 minutes @ 75% of above.

Conditioning

5 Push Jerks 135/95#
10 Burpee Over the Box Jumps 20″
15 KBS 24/16kg
10 Push Jerks 135/95#
20 Burpee Over the Box Jumps 20″
30 KBS 24/16kg
15 Push Jerks 135/95#
30 Burpee Over the Box Jumps 20″
45 KBS 24/16kg
For time.

Notes: A touch on the top of the box is not required, but it is allowed.

MOBILITY

WOD

TABATA

BODYWEIGHT DEADLIFT

SLAM BALL  30/20

LATERAL HURDLE

KETTLEBELL SWING  44/35

BARBELL WORK


1) Every 30 seconds for 4 minutes (8 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 75%
*rest 2 minutes
2) Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%

Conditioning
Run 1 mile
30 Muscle-Ups
For time.

Midline
5 minute AMRAP of:
BB TGU 65/45#

Notes: Worry far more about control than speed.

The Hero Workouts

JT In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005First posted 6 July 2005	Handstand push-ups Ring dips Push-ups	21-15-9 reps, for time

CHRISTINE
THREE ROUNDS

Men’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24”

Men’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 16”

Women’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 20”

Women’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 12”

Movement Standards:

"Christine" starts from the standing position and off the rower. The athlete must step onto the rower quickly and start pulling for 500 Meters.

Both of the athlete's damper setting and foot settings/straps can be set prior to starting the workout.

From there, the athlete will move onto their loaded barbell for 12 Deadlifts.

For the Deadlift, each athlete must clearly demonstrate full hip extension by coming to a full standing position on each rep. This includes the athlete’s knees and hips coming to a lock out and straight arms at the top of each rep. Bouncing the barbell will not be allowed.

Next, the athlete will transition to 21 Box Jumps.

For the Box Jumps, the athlete must jump onto the box with two feet and come to a standing position with knees and hips locked out on top of the box. NOTE: Step ups are allowed for the Scaled version but not at the RX level.

This will continue for three total rounds.

BARBELL WORK
 
1) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO

Notes: Split squats are 5 reps per leg. Try to maintain a vertical shin throughout the movement.

MOBILITY

BARBELL WORK

1a) 3X5 Snatch Hi-Pulls – heavy, rest 60 sec.

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

1b) 3X5 Non-Heaving Drop Snatch – heavy but fast, rest 60 sec.

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

Skill
10 minutes HS Walk & HS Walk turning practice.

Notes: If you are fairly proficient, set up cones or something to turn around. Set them up no more than 10′ apart and attempt to turn in both directions. If you are not proficient simply practice walking.

Conditioning

5 rounds for time:
25 Jumping Squats @ 45# DEMO VIDEO
20 KB Push Press @ 24/16kg (2 KBs/2 arms)
15 Pullups

RANDY: Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Men’s Rx- 75lbs

Men’s Scaled- 45lbs

Women’s Rx- 55lbs

Women’s Scaled- 30lbs

Movement Standards:

Randy begins from the standing position with a loaded barbell. You must either Power Snatch or Split Snatch each rep.

In the Power Snatch, the barbell travels directly from the ground to overhead in one fluid motion without stopping at the shoulders.

However, "Press outs" will be allowed. Each athlete must show control of the barbell overhead by standing all the way up before resetting one’s feet, in order for the movement to be considered a complete rep.

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

LURONG Living Original

5 Rounds for Time

Men’s Rx - 20 Burpees and 20 KB Swings at 53 lbs

Men’s Scaled - 20 Burpees and 20 KB Swings at 35 lbs

Women’s Rx - 20 Burpees and 20 KB Swings at 35 lbs

Women’s Scaled - 20 Burpees and 20 KB Swings at 25 lbs

Movement Standards:

This workout starts with the athlete in a full upright standing position and begins with Burpees.

For the Burpees, at the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.

From there, the athlete will move onto their Kettle Bell Swings.

For the Kettle Bell Swings, the athlete's arms must be fully extended and ears must be seen from their side profile. If an athlete cannot achieve full extension due to the lack off flexibility, then he or she must show their judge their range of motion before the workout begins. The Kettle Bell does not have to be vertical

This will continue for 5 total rounds.

BARBELL WORK

1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set.

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

5 rounds for total working time of:

3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

MOBILITY 

BARBELL WORK

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean and Jerk.

Strength

1 and 1/4 Front Squat: 1X5 @ 65%, 2X5 @ 70%, 1X3 @ 75%, 1X3 @ 80% – rest as needed.

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches 135/95#

For time.

BARBELL WORK

1) Every 30 seconds for 4 minutes (8 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 70% of 1RM

*rest 2 minutes

2) Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 70% of 1RM

Conditioning

4 rounds for total working time of:

7 Bench Press @ 65%
Row 500m

Midline

5XME L-Sits – rest 60 sec.

"Nancy"

Five rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps

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Results must be submitted by Sunday 11/04 11:59pm ET

Make no mistake, this workout will be a challenge, but we have added extra motivation for you to continue to push through barriers you once thought impossible. LuRong Living is proud to announce this week' Tribute WOD: Letendre. Your participation in this Tribute WOD honors Lt. Letendre and all those who have made the ultimate sacrifice in defending our freedom. When you tempted to stop, quit, or slow down, know that your temporary sacrifice honors the sacrifices that too many of our brothers and sisters have had to make to protect our freedom and way of life.
Lt. Brian Scott Letendre died May 3, 2006, while conducting combat operations against enemy forces in Al Anbar province, Iraq. He was assigned to the Marine Forces Reserve's Inspector and Instructor Staff, 1st Battalion, 25th Marine Regiment, 4th Marine Division, Plainville, Connecticut.



WOD Details: In honor of Lt Letendre and his 25th Marine Regiment, you will have 25 minutes to complete as many reps as possible of the following workout:

Men's Rx- 25 Calorie Row, 100 Double Unders, 80 Kettle Bell Swings at 53 lbs, 100 Air Squats, 60 Push Ups, 100 Double Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees
Men's Scaled- 25 Calorie Row, 100 Single Unders, 80 Kettle Bell Swings at 35 lbs, 100 Air Squats, 60 Push Ups from knees, 100 Single Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees
Women's Rx- 25 Calorie Row, 100 Double Unders, 80 Kettle Bell Swings at 35 lbs, 100 Air Squats, 60 Push Ups, 100 Double Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees
Women's Scaled-25 Calorie Row, 100 Single Unders, 80 Kettle Bell Swings at 25 lbs, 100 Air Squats, 60 Push Ups from knees, 100 Single Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees
Your Score is the total number of REPS you completed
A Complete Round = 625 reps
Partial Rounds = the number of reps you completed
Every Calorie on the Rower counts as one REP
If you end in the middle of a round then add the reps from the partial round to the reps of any rounds you completed to get your total score
For example: If you complete one round (625 reps) and in the next round you complete your 25 calorie row (25 reps) and 25 of double unders (25 reps) your total score would be 675 reps.


25 Calorie Row; starts from a standing position and off the rower. The athlete must step onto the rower and quickly start pulling. Both the athlete's damper setting and foot setting/straps can be set prior to starting workout. Each Calorie of the row counts as one rep (this is especially important for those athletes that make it to their second and third rounds). The athlete must stop rowing and return the handle to the resting position in order to get credit for any calories after the time has expired.
100 Double-Unders; athlete's must swing the rope around one's body in a single direction, while having the rope pass simultaneously under their feet twice. If they accidentally land on the rope while it's passing under one's feet, or if their feet stop it all together, it is considered a failed attempt. The rep must be repeated and done successfully. Each successful Double Under counts as a rep. Athletes are allowed to do as many "singles" as they like in between their Double Unders, however, only their Double-Unders will count as completed reps.
80 Kettle Bell Swings; each swing must demonstrate control at the top and clear the height of the athlete's head. Both knees and hips must be completely locked out in order for the rep to count.
100 Air Squats; Athlete's must begin from a full upright standing position. At the bottom of the squat, one's butt and hip crease must be just below parallel and or crease of the knee. From here, you must return to full extension of the hips and knees to complete each rep. The use of one's hands to push off your legs will not be permitted in the Rx category. Only the reps that go all the way down and return to full hip extension at the top can be counted for reps. This is important for the any final reps as time expires.
60 Push Ups; the movement starts with the athlete at the top of a plank position arms are straight and completely locked out. At the bottom of each rep, the athlete's chest must clearly touch the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one's body is back into the original plank. In order to be considered a rep, two things must occur.
One, the athlete's feet must remain on the ground throughout the entire movement. In no way, can one use their feet to "kick off" the mats in order to assist them with the push up.
Secondly, athletes are not allowed to "worm out" or lose Mid-Line Stabilization as they press out.
40 AbMat Situps; athletes are required to "butterfly" their feet; bottom of shoes are touching. Must start in upright position with arms out no further than 90 degrees. Must precede all the way back so that both shoulder blades make contact with the floor. Swinging of the arms is allowed so long as the hands do not break 90 degrees or go behind the head. At the top of the sit-up, the athlete is required to touch their toes NOT their heels for each rep to count.
100 Walking Lunges; Athlete's must start in a upright standing position, stepping forward with one foot until one's back knee makes contact with the floor. Then pushing off the back leg, to full extension of the hips and knees, before proceeding forward with the opposing leg. Each step counts as a rep i.e. (left foot is 1, right foot is 2, left foot is 3)... etc. Athletes are not allowed to use their hands to push-off their legs.
20 Burpees; at the bottom each athlete's hips and chest must make contact with the ground. At the top, the athlete's hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.
25 Calorie Row; starts from a standing position and off the rower. The athlete must step onto the rower and quickly start pulling. Both the athlete's damper setting and foot setting/straps can be set prior to starting workout. Each Calorie of the row counts as one rep (this is especially important for those athletes that make it to their second and third rounds). The athlete must stop rowing and return the handle to the resting position in order to get credit for any calories after the time has expired.
100 Single Unders; athlete's must swing the rope around one's body in a single direction, while having the rope pass simultaneously under their feet once. If they accidentally land on the rope while it's passing under one's feet, or if their feet stop it all together, it is considered a failed attempt. The rep must be repeated and done successfully. Each successful Single Under counts as a rep.
80 Kettle Bell Swings; each swing must demonstrate control at the top and clear the height of the athlete's head. Both knees and hips must be completely locked out in order for the rep to count.
100 Air Squats; Athlete's must begin from a full upright standing position. At the bottom of the squat, one's butt and hip crease must be just below parallel and or crease of the knee. From here, you must return to full extension on the hips and knees to complete each rep. The use of one's hands to push off your legs will be permitted in the scaled category. Only the reps that go all the way down and return to full hip extension at the top can be counted for reps. This is important for the any final reps as time expires.
60 Push Ups from the knees; the movement starts with the athlete at the top of a plank position arms are straight and completely locked out. At the bottom of each rep, the athlete's chest must clearly touch the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one's body is back into the original plank for each rep to count.
40 AbMat Situps; athletes are required to "butterfly" their feet; bottom of shoes are touching. Must start in upright position with arms out no further than 90 degrees. Must precede all the way back so that both shoulder blades make contact with the floor. Swinging of the arms is allowed so long as the hands do not break 90 degrees or go behind the head. At the top of the sit-up, the athlete is required to touch their toes NOT their heels for each rep to count.
100 Walking Lunges; Athlete's must start in a upright standing position, stepping forward with one foot until one's back knee makes contact with the floor. Then pushing off the back leg, to full extension of the hips and knees, before proceeding forward with the opposing leg. Each step counts as a rep i.e. (left foot is 1, right foot is 2, left foot is 3)... etc. Athletes are allowed to use their hands to push-off their legs in the scaled division.
20 Burpees; at the bottom each athlete's hips and chest must make contact with the ground. At the top, the athlete's hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.
In the family's statement, Letendre's parents, Milton and June Letendre, said "Several times throughout his life, Brian could have chosen the easier or more comfortable path, but he didn't," the statement read. "He . . . followed his heart to where he felt he could help make this world a better place."

Letendre trained at the Quantico Marine Base to become a military infantry officer. He was deployed to Okinawa, Japan; Guantanamo Bay, Cuba; and then to Kuwait in 2003. His son was born the day before he crossed into Iraq (March 19, 2003). He was with 1st Bn 2nd Marines in the battle for An Nasiriyah, Iraq where he earned the Navy and Marine Corps Commendation Medal with a Combat "V" for valor.

In 2006 Letendre volunteered for an 11-man "military transition" team that was to train Iraqi army recruits, who have been so relentlessly targeted by suicide bombers. Three weeks ago, the job took him to Tammin, in the Anbar province of Iraq -- the swath of desert west of Baghdad considered the heart of the Sunni Arab insurgent movement. Military officials did not specify where Letendre was in Anbar when the suicide bomber attacked. His survivors include his wife, Autumn, his 3-year-old son Dillon, his parents, and two brothers and those of us who were lucky to know him.

"For those who have fought for it, freedom has a taste the protected will never savor." -unknown

I know that Lt. Letendre would have never wanted a memorial workout named after him. He wasn't about being recognized or remembered. He wanted everyone to do their job to the best of their ability, and take pride in what they realize they can accomplish. So please, do this workout for every hero that has ever fallen in battle, those that were missing in action, and especially for those who weren't lucky enough to have a workout named after them. Real heroes are all around you. They are the old people behind the wheel on the freeway slowing you down. They are normal everyday looking people. Never underestimate anyone. Most importantly, don't underestimate yourself.

http://www.arlingtoncemetery.net/bsletendre.htm
Click here for a printable spreadsheet to help you track your competitors' WOD scores. This will help you when validating scores for this week's WOD.

Performance Prize: Reverie Sweet Slumber Pillow. This is not your run-of-the-mill pillow. It is a CrossFitter's dream pillow. You will deserve some quality sleep after completing this Tribute WOD.

BARBELL WORK

1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.

Skill
10 minutes Strict Muscle-Up Practice.

Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.

Conditioning
Alternating Tabata of:

Ring Dips
Ab-Mat Situps

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.

MOBILITY

Results must be submitted by Sunday 10/28 11:59pm ET and are the number of REPs you complete

In Performance WOD 4, each athlete has 12 minutes to complete as many reps as possible of: 30 Burpee Box Jumps, 30 Overhead Squats, 30 Toes to Bars, and 10 Muscle Ups.

 

 

 
Men's Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups
Men's Scaled- 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips
Women's Rx- 30 Burpee Box Jumps (24 in), 30 Over Head Squats at 80 lbs, 30 Toes to Bar, 10 Muscle Ups
Women's Scaled- 30 Burpee Box Jumps (16 in), 30 Over Head Squats at 30 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

For the Burpee Box Jumps, at the bottom of each burpee, the athlete's hips and chest must make clear contact with the ground. From there, both feet simultaneously must leave the ground and land on top of the box. You must come to full extension at the knees and hips for each rep to count.
For the overhead squats, the athlete must demonstrate control by maintaining the bar overhead with arms/elbows completely locked out for the entire movement. At the bottom of the squat, the hip and butt must be just below parallel and the crease of the knee. Once at the top, the athlete must stand all the way up to full extension so that one's knees and hips are completely open for each rep to count.
For the toes-to-bar, the athlete must start from a full hang; arms and hips straight and fully extended, to having both feet simultaneously touch the pull up bar. At the bottom of the hang position, the athlete's feet must come back behind the bar, not in front for each rep to count.
In the muscle-up, the athlete must start each rep from a hanging position, into a full lock out position above the hanging rings. False grips and kipping are allowed, but fixed rings or straps will not be permitted. In terms of the swing or kip, we will not allow one's feet to clear the height of the rings or any other variation that's not demonstrated in the video above. Also, all rings must be set 1 fist above the athlete's reach.
If an athlete is able to complete an entire round they will start over and continue through the WOD for a second round adding each REP to their total.
In Performance WOD 4, each athlete has 12 minutes to complete as many reps as possible of 30 Burpee Box Jumps, 30 Overhead Squats, 60 AbMat Sit Ups, 40 Pull Ups and 40 Dips.
For the Burpee Box Jumps, at the bottom of each burpee, the athlete's hips and chest must make clear contact with the ground. From there, both feet simultaneously must leave the ground and land on top of the box. You must come to full extension at the knees and hips on top of the box for each rep to count.
NOTE: For Scaled Athletes we will allow Burpee step ups as an alternative to box jumps. The athlete must still come to full extension at the knees and hips on top of the box for the rep to count.
For the overhead squats, the athlete must demonstrate control by maintaining the bar overhead with arms/elbows completely locked out for the entire movement. At the bottom of the squat, the hip and butt must be just below parallel and the crease of the knee. Once at the top, the athlete must stand all the way up to full extension so the that one's knees and hips are completely open for each rep to count.
For AbMat Sit Ups, athletes are required to "butterfly" their feet; bottom of shoes are touching. Athletes must start in upright position with arms out no further then 90 degrees. Must precede all the way back so that both shoulder blades make contact with the floor. Swinging of the arms will NOT be prohibited. At the top of the sit-up, the athlete is required to touch their toes NOT their heels for each rep to count.
For the pull ups, you can choose from either Dead-hang, Butterfly, or Kipping Pull Ups. As long the athlete's arms are fully extended in the hang position and the chin clears the horizontal plane of the bar for each rep to count.
For the ring dips, the movement starts with the athletes arms completely locked out above the rings. The athlete will be required to go below parallel, ring to arm pit. The athlete must return back to full lock out position in order for the rep to count.
If an athlete is able to complete an entire round they will start over and continue through the WOD for a second round adding each REP to their total.
Please NOTE:
Your score is your total REPs completed in the 25 Minute AMRAP.If you come to a movement that you cannot perform, your score will be the number of reps you completed up to that point.
For Scaled comptetitors, we will allow Burpee step ups in substitution of box jumps for the Burpee Box Jump portion.

WOD

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

WOD

BARBELL WORK

1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 7X1 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X8 Good Mornings – heavy, rest 30 sec.

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.

WOD

FIND ONE REP MAX HANG CLEAN

THEN


G.I. JANE


BURPEE PULL-UP x 100


MOBILITY

BARBELL WORK

1) 7X2 Hang Snatch – heaviest possible, rest 60 sec.

2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec.

Skill

15 minutes Handstand/Handstand Walk practice.

Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can free stand, then attempt to walk. If you can walk practice turns. Etc.

Conditioning

Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters

For time.

Notes: KB Thrusters should be performed with 2 KBs.

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"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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PROGRAMMING RELEASE FOR PERFORMANCE WOD 3

Performance WOD 3= 7 Minute Diane Ladder (1,1- 2,2- 3,3….) Total Reps
-Men’s Rx- 225 lb Deadlift, Hand Stand Push Ups
-Men’s Scaled- 155 lb Deadlift, Hand Release Push Ups
-Women’s Rx- 155 lb Deadlift, Hand Stand Push Ups
-Women’s Scaled- 105 Deadlift, Hand Release Push Ups
Movement Standards = RX
In Performance Workout 3, each athlete has 7 minutes to complete as many rounds and reps as possible of Deadlifts and Handstand Push Ups in a classic ladder. The rep scheme is simple 1 Deadlift + 1 Handstand Push Up (Round 1), 2 Deadlifts + 2 Handstand Push Ups (Round 2), 3 Deadlifts + 3 Handstand Push Ups (Round 3), and continue up the ladder for 7 minutes.
-For the Deadlift, each athlete must clearly demonstrate full hip extension by coming to a full standing position on each rep. This includes the athlete’s knees and hips coming to a full lock out with straight arms at the top of each rep.
-For the Handstand Push Up, the movement starts with the athlete in a handstand position with their arms completely locked out, feet against the wall. At the bottom of each rep, the head clearly touches the ground. At the top of the rep, when the athlete has pressed out, the arms must be clearly locked out. In order to be considered a rep, two must things must occur.

-One, the athlete's feet cannot come off the wall further then one’s hips prior to lock out.
-Secondly, the athlete’s feet cannot be any wider than one's hands.
-Lastly, Kipping is allowed.
Movement Standards = Scaled
In Performance WOD 3, each athlete has 7 minutes to complete as many rounds and REPS as possible of Deadlifts and Hand Release Push Ups in a classic ladder. The rep scheme is simple 1 Deadlift + 1 Hand Release Push Up (Round 1), 2 Deadlifts + 2 Hand Release Push Up (Round 2), 3 Deadlifts + 3 Hand Release Push Up (Round 3), and continue up the ladder for 7 minutes.
-For the Deadlift, each athlete must clearly demonstrate full hip extension by coming to a full standing position on each rep. This includes the athlete’s knees and hips coming to a full lock out with straight arms at the top of each rep.
-For the Hand Release Push Up, the movement starts with the athlete at the top of a plank position, arms straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground; hands come off the mats so that one's body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original plank. In order to be considered a rep, two things must occur.
-One, the athlete's feet must remain on the ground throughout the entire movement. In no way, can one use their feet to "kick off" the mats in order to assist them with the push up.
Secondly, athletes are not allowed to "worm out" or lose Mid-Line Stabilization as they press out.

BARBELL WORK

1) 20 minutes to establish a 1RM Snatch.

Strength

1 Front Squat every 30 seconds for 7 minutes @ 85%.

Conditioning

7 minute AMRAP of:
7 Back Squats 275/185#
14 Target Burpees

Notes: Target Burpees should be performed by touching a target 12″ above the highest reach.

MOBILITY

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BARBELL WORK

EMOM for 10 minutes:

1 Power Snatch + 3 OHS (as fast as possible) @ 90% of 1RM

Strength

1a) 3XME Bench Press @ 85%  – rest 75 sec.
1b) 3XME Strict Pullups @ 75% – rest 75 sec.

Conditioning

In 12 minutes complete:

100 UB Double-Unders

AMRAP of…

7 Deadlifts 315/205#
25 Burpees

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO.

“Isabel”

For time:

Snatch 135/95  pounds x 30 reps

Performance WOD 2 - 8 Minute AMRAP of Max Pull Ups

Men's Rx- 8 Minute AMRAP Max Pull Ups with 6 UNBROKEN attempts

Men's Scaled - Max Pull Ups with 2 1/2 Resistance band (60-150lbs of resistance) in 6 UNBROKEN attempts with an 8 minute time cap

Women's Rx - 8 Minute AMRAP Max Pull Ups with 6 UNBROKEN attempts

Women's Scaled- Max Pull Ups with 2 1/2 Resistance band (60-150lbs of resistance) in 6 UNBROKEN attempts with an 8 minute time cap



REST 10 MINUTES THE FIND ONE REP MAX ON FRONT SQUAT









Movement Standards - RXAthletes have 6 UNBROKEN attempts to complete as many reps as possible of Max Pull Ups, within the 8 minute time cap. The end of an attempt is defined by letting go of the bar. Each time you let go of the bar it counts as an attempt. You can choose from either: Dead-hangs, Butterfly, or Kipping Pull Ups.
As long the athlete's arms are fully extended in the hang position and the chin clears the horizontal plane of the bar, it's a good rep.
If for some reason an athlete starts without a band, but cannot complete the workout as RX'D. Then he/she can go to banded Pull Ups, however, now the workout is considered scaled. Choose wisely!

Movement Standards - ScaledAthletes must complete as many reps as possible of Pull Ups in 8 minutes. You can choose from either Banded Dead-hangs or Kipping Pull Ups.
As long the athlete's arms are fully extended in the hang position and the chin clears the horizontal plane of the bar, it's a good rep.
Athletes can use any resistance band as desired up to 2 1/2 inches. For scoring purposes, every second counts, so choose accordingly. If for some reason an athlete starts without a band, but cannot complete the workout as RX'D. Then he/she can go onto banded Pull Ups, but the workout is now considered Scaled.

WOD

BARBELL WORK

1) 7x1 Power Snatch – heaviest possible, rest 60 sec.
2) 7x1 Power Clean & Power (Push) Jerk – heaviest possible, rest 60 sec.

     * Beginners do 14x1 Power clean, rest 60 sec. 

 

Conditioning

For time:

7 Push Press 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Push Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Split Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B

Notes: Lateral Box Jumps should be performed with both feet touching the top of the box, however, full hip extension on top of the box is not necessary.

mobility