Thursday 31, May 2018

Warm up
4x
100 single jumps
2 rounds of Cindy
*one round Strict

Ready
Seated floor press - keep lumbar spine and all of the trunk TIGHT
3x20 AHAP
then
4x
25 Evil wheels
25 Hollow rocks

Assessment
Run 800m
2x as fast as possible
4 min rest between
***2 BIG LOOPS

"The Chief"
Max rounds in 3 minutes of:
3 reps Power cleans 60/42.5kg
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Wednesday 30, May 2018

Warm up
4x 200m run
2 rounds of Cindy
*one round Strict

Ready
5x
45 sec Kettlebell double front rack hold AHAP - ELBOWS UP
30 sec rest - NO BELT
then
3x
12 GHD sit ups - full range
1 minute plank

Assessment

Row 500m
3x 500m row - all out
Rest 3 minutes between

Metcon
"Diane"
21-15-9
Deadlift 102.5/70kg
Handstand Pushup

Tuesday 29, May 2018

Third and final week of assessment and we have BENCHMARKS!!!

Warm up
4x
100 single jumps
2 rounds of Cindy
*one round Strict

Ready
5x
30 sec on Front rack bar bell hold
30 sec off
115% of max FS
***No belt
Then Super Set
3x
12 weighted back extensions
12 KB OHS sit-ups

Assessment
Run 400m

3x 400m run - AS FAST AS POSSIBLE
Rest 3 minutes between
Log fastest time

Metcon
"Annie"
50/40/30/20/10 rep rounds for time:
Double-unders
Situps

Monday 28, May 2018

• DIETZ
• 
  
• For Time
• 1 mile Run
• 26 Power Cleans (185/135 lb)
• 80 Push-Ups
• 1 minute Rest
• 600 meter Run
• 28 Front Squats (185/135 lb)
• 50 Pull-Ups

The "Danny Dietz" Tribute WOD was first posted on C4 CrossFit (Richmond, TX) as the workout of the day for October 5, 2014.

On a mountain high in the Hindu Kush of Afghanistan, in a deadly firefight with the Taliban, Navy SEAL Danny Dietz refused to quit, even though he had been hit four times.

Shot in the neck, he fell to the ground, but recovered to jam a new magazine onto his rifle. When ordered to fall back, he leaped off a precipice with the rest of his team, hit the ground, crawled to cover from incoming fire. Half-conscious and covered in blood, he was still providing covering fire for his team when he was struck by a fatal bullet. Ge died on June 28, 2005.

The steadfast determination that Dietz displayed in that long and brutal battle earned him the Navy Cross for valor and was evident more than a decade before, when the Littleton teen turned his life around after being kicked out of two high schools and landing in court three times.

Saturday 26, May 2018

Annual Memorial Day WOD

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday 25, May 2018

Warm up 10 minutes
1000m row
2x10 of each
Hi knees down
Butt kickers back
Inch worms - wide leg down
Squat side step rotate back
Shoulder stretch

Bergner warm up

Strength
Make up
Re do

Metcon
16 min EMOM
125m sprint on the rower
5 burpees

Thursday 24, May 2018

Warm up 10 minutes
1000m row
2x10 of each
Hi knees down
Butt kickers back
Inch worms - wide leg down
Squat side step rotate back
Shoulder stretch

Bergner Warm up
10 minutes


Snatch
20 minutes
Find 1 rep max
** Catch in the HOLE

Metcon
1000m row
100 KB swings
80 goblet squats
60 American swings
40 KB lunges - front or back rack 1 KB
20 KB one handed swings

Wednesday 23, May 2018

Warm up 10 minutes
1000m row
2x10 of each
Hi knees down
Butt kickers back
Inch worms - wide leg down
Squat side step rotate back
Shoulder stretch

Burgener warm up

Power Snatch
20 minutes to find a 1 rep max
***catch above parallel

Metcon
12 x
60 sec EMOM
10 air squats - FULL depth
Sprint - backside of building corner to corner

Tuesday 22, May 2018

Warm up 10 minutes
1000m row
2x10 of each
Hi knees down
Butt kickers back
Inch worms - wide leg down
Squat side step rotate back
Shoulder stretch

Bergner warm up
10 mins

Clean and Jerk
20 minutes
Catch in the hole
Find your 1 rep max

Metcon
400m waiter carry - 1 KB AHAP
200 KB swings
400m suitcase carry - 1 KB AHAP
200 KB swings - OPTIONAL depending on time
Must do 200m with one arm prior to switching to other arm

Monday 21, May 2018

 Second week of 1 rep max lifts - this week - we will only hit 1 lift a day as they are our Olympic lifts and will have conditioning each day :-) AGAIN make sure you are here as this is your chance to hit your current numbers and watch your numbers grow in the next 6 months.

Warm up 10 minutes
1000m row
2x10 of each
Hi knees down
Butt kickers back
Inch worms - wide leg down
Squat side step rotate back
Shoulder stretch

Bergner Warm up
10 minutes

Strength
Power Clean
20 minutes to find a 1 rep MAX
***Above parallel

Metcon

7x

2:00 min EMOM

10 burpees

15 wall balls

10 pull ups

Saturday May 19th REMINDER

Saturday class will be at

CrossFit Blizzard in Truckee for the 5th annual Collins Memorial WOD - this has been announced everyday in every class this week as well as written on the board - so if you show up for class at BattleBorn Saturday - well ummmmm....

Friday 18, May 2018

This week and next we WILL BE HITTING OUR 1 REP MAX for ALL of our lifts - conditioning will be as time permits this week and then next week we will still max but only 1 lift per day vs. this week with two. Try to be here as much as possible as we WILL NOT MAX again until fall/winter.

Warm Up
600m run
2x10
Lunge twist e/s
Knee 2 chest
Front toe touch e/s
T push ups
Jump squats

Overhead Squat
FIND YOUR 1 REP MAX
5-5-5-3-3-1-1-1
Rest between reps - foam roll take your time

Thrusters
FIND YOUR THREE REP MAX
7-7-7-5-5-3-3-3
Rest between reps - foam roll take your time

TIME PERMITTING
10 minutes max rep KB snatch 24/16kg

Thursday 17. May 2018

This week and next we WILL BE HITTING OUR 1 REP MAX for ALL of our lifts - conditioning will be as time permits this week and then next week we will still max but only 1 lift per day vs. this week with two. Try to be here as much as possible as we WILL NOT MAX again until fall/winter.

Warm Up
600m run
2x10
Lunge twist e/s
Knee 2 chest
Front toe touch e/s
T push ups
Jump squats

Sumo Deadlift
FIND YOUR 1 REP MAX
5-5-5-3-3-1-1-1
Rest between reps - foam roll take your time

Push Press
FIND YOUR THREE REP MAX
7-7-7-5-5-3-3-3
Rest between reps - foam roll take your time

Metcon
Time Permiting
4x
100 Double unders
20 Push press 50%

Wednesday 16, May 2018

This week and next we WILL BE HITTING OUR 1 REP MAX for ALL of our lifts - conditioning will be as time permits this week and then next week we will still max but only 1 lift per day vs. this week with two. Try to be here as much as possible as we WILL NOT MAX again until fall/winter.

Warm Up
600m run
2x10
Lunge twist e/s
Knee 2 chest
Front toe touch e/s
T push ups
Jump squats

Front Squat
FIND YOUR MAX
5-5-5-3-3-1-1-1
Rest between reps - foam roll take your time

Jerk
FIND YOUR MAX
5-5-5-3-3-1-1-1
Rest between reps - foam roll take your time

TIME PERMITING
10 minutes max KB swings - the bell you have been using for unbroken

Tuesday 15, May 2018

This week and next we WILL BE HITTING OUR 1 REP MAX for ALL of our lifts - conditioning will be as time permits this week and then next week we will still max but only 1 lift per day vs. this week with two. Try to be here as much as possible as we WILL NOT MAX again until fall/winter.


Warm Up
600m run
2x10
Lunge twist e/s
Knee 2 chest
Front toe touch e/s
T push ups
Jump squats

Deadlift
FIND YOUR MAX
5-5-5-3-3-1-1-1
Rest between reps - foam roll take your time

Strict Press
FIND YOUR MAX
5-5-5-3-3-1-1-1
Rest between reps - foam roll take your time

TIME PERMITING
4x
25 Suitcase deadlifts AHAP
25 Barbell seated floor press

Monday 14, May 2018

This week and next we WILL BE HITTING OUR 1 REP MAX for ALL of our lifts - conditioning will be as time permits this week and then next week we will still max but only 1 lift per day vs. this week with two. Try to be here as much as possible as we WILL NOT MAX again until fall/winter.


Warm Up
600m run
2x10
Lunge twist e/s
Knee 2 chest
Front toe touch e/s
T push ups
Jump squats

Back Squat
FIND YOUR MAX
5-5-5-3-3-1-1-1
Rest between reps - foam roll take your time

Bench Press
FIND YOUR MAX
5-5-5-3-3-1-1-1
Rest between reps - foam roll take your time

TIME PERMITING
4x
25 goblet squats
25 KB floor press (1 KB)
*same KB for both

Friday 11, May 2018

Warm up
400m run
3x
10 PVC wall squats
10 pull ups - work strict one round kipping the next
10 push ups
10 back extensions

Ready
75 unbroken KB swings

Strength
Strict Press
5-3-1+3-5+

Metcon
12 minute EMOM
5 pull ups
5 devils press 50/35lb
*Advanced 7 and 7
*Chest to Bar

Thursday 10, May 2018

Warm up
400m run
3x
10 PVC wall squats
10 pull ups - work strict one round kipping the next
10 push ups
10 back extensions

Ready
75 unbroken kettlebell swings

Strength
Deadlift
5-3-1+-3-5+
75-85-95% of your 90%

 Metcon
5x
40 double unders
30 box jumps 30/24in
20 KB swings 24/16kg

Wednesday 9, May 2018

Warm up
400m run
3x
10 PVC wall squats
10 pull ups - work strict one round kipping the next
10 push ups
10 back extensions

Ready
70 KB swings unbroken

Strength
Bench Press
5-3-1+3-5+
75-85-95% of your 90% of your 1RPM

Metcon
12 X EMOM
5 up downs
100m SPRINT

Tuesday 8, May 2018

Warm up
400m run
3x
10 PVC wall squats
10 pull ups - work strict one round kipping the next
10 push ups
10 back extensions

Ready
6 min AMRAP
3 HSPU
6 K 2 E
9 Wall balls

Strength
Back Squat
5-3-1+-3-5+
75/85/95% of your 90% of your 1 RPM

Metcon:
3 min
400m run
As many DB squat cleans as you can do 50/35lbs

Rest 3 mins
Then total time to complete above time = score

Rest 3 mins
Then
3 min
400m run
As many DB thrusters as you can do 50/35lb

Rest 3 mins
Then total time to complete above time = score

Score = combined of the two

Monday 7, May 2018

Warm up
400m run
3x
10 PVC wall squats
10 pull ups - work strict one round kipping the next
10 push ups
10 back extensions

 Ready
65 unbroken KB swings

Strength
Clean and Jerk
1-1-1-1-1-1-1-1
Catch in hole
Reset at top
Jerk
Feet back to start position

Metcon
400 KB swings 32/24kg
Top of every minute 3 burpees
Everyone say thank you to Obinna!

Friday 4, May 2018

Warm up
100 Double unders
3x
10 False grip ring pulls
10 burpees
10 front squats

Ready
60 Unbroken KB swings - same weight as Monday

Strength
Deadlift
3-3-3+3-3+
70-80-90-80-70% of your 90%

Metcon
Fight Gone Bad

Three x 5 moves 1 minute each
Wall-ball 20/16lb
Sumo deadlift high-pull 35/20kg
Box Jump 20in
Push press 35/20kg
Row - calories
Rest

Thursday 3, May 2018

Warm up
600m run
Bergner with barbell

Ready
5 min AMRAP
9 HSPU
6 burpees
3 Snatch 60/40kg

Strength
Snatch
2-2-2-2-2-2
Does not have to be touch and go - DOES have to catch in hole

 Metcon
1-2-3-4-5-6-7-8-9-10 each side
One handed swing
KB Clean
KB Press
KB Snatch
*AHAP - all reps completed on one side prior to switching to other side

Wednesday 2, May 2018

Warm up
300 singles
3x
10 chin ups
10 inch worms
10 OHS wall squats

Ready
55 KB swings unbroken - same weight as Monday

Strength
Back Squat
3-3-3+3-3+
70-80-90-80-70% of 90% of 1 RPM

Metcon
FGB kettlebell

3 x 5 moves 1 min each
Goblet squats
Sumo KB high pull
Box jump 24/20in
KB Push press
Row
Rest
Same KB for all AHAP

Tuesday 1, May 2018

Warm up
600m run
Bergner - with a barbell

Ready
5 min AMRAP
3 HSPU
6 Hang Cleans 70/50kg
9 Burpees

Strength
Clean
3-3-3-3-3

Metcon
10x
SPRINT (back of AI)
60 second recovery

Monday 30, April 2018

Warm up
100 double unders
3x
10 pull ups - work strict
10 push ups
10 wall squats

Ready
50 KB swings - Russian
*What weight you ended with last week

Strength
Strict Press
3-3-3+3-3+
70-80-90-80-70% of your 90%

Metcon

Otis

Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

Scroll for scaling options.
Post rounds completed to comments.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.