Skill Development: USAW Power Clean and Push Jerk Progressions.
Complete Three Sets – Start with Barbell and add weight as necessary: (Work Technique!)
Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)
Rest as needed then,
“CrossFit Hero WOD DT”
Complete Five Rounds for Time of:
Deadlifts, 12 Repetitions
Hang Power Cleans, 9 Repetitions
Push Jerk, 6 Repetitions
Note: For the Hero WOD “DT” weight for men is up to 155lb. and women 105lb. This workout is in honor 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. Compare todays effort to April 21, 2014, June 23, 2014, September 5, 2014, June 18, 2015, and July 30, 2015. There will be a 20:00 time cap on “DT” today.
CAMP (8:00 AM – 9:00 AM at HQ)
Complete 4 Rounds For Time:
15 Hand Release Push-ups
400 Meter Run
Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)
Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ)
Note: Todays EWOD will be at HQ.
Row 2,000 Meters
Run 1 Mile (Big Loop)
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Warrior Circuit #1
Perform 1:00 At Each Station. No Rest Between Stations.
Assault Bike (50 – 80 RPM)
Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. Every repetition counts as a point. There is no rest between stations. After 5 minutes of work, rest 1:00, and repeat for a total of 3 rounds.
CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)
Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga)
We are pleased to announce a new schedule of classes and open gym hours for our Winter Season, which begins on October 1, 2015, and runs through March 31, 2016. Please follow the link above to see the new schedule. Of special mention is our Women’s CrossFit Class, which will now be offered Tuesday and Thursday mornings from 9:00 AM – 10:00 AM.