Thursday’s WOD 04.19.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Emily (Time)

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
To learn more about Emily click here

The Olympic Class gets back to squating

CrossFit Type 44 – Olympic Lifting Strength & Technique Class

Olympic Dynamic Warm-up (Time)

Walking Hamstring Stretch LOB

Sampson Stretch LOB

Walking Groin Stretch LOB

High Knees LOB

Butt Kickers LOB

PVC Good Mornings

PVC Pass Throughs

Small Arm Circles 10 each direction

Large Arm Circles 10 each direction

1x Crossover Symmetry Protocol

Push Press (Warm up to 5×3 @ 75-79%)

Snatch (50/5 60/4 70/3 (75-79/3)x5)

Pause in the catch

Front Squat (50/6 60/5 70/4 80/3 (85/3)x10)

Deadlift (50/10 60/10 (70/8)x3)

Thursday’s WOD 04.19.2018

Thursday’s WOD 04.19.2018

Group Warm-up
Emily (Time)
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Wednesday’s WOD 04.18.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Weight)

Core Complex:

AMRAP 3:

15 sec Single Arm KB Hollow Flutter Kicks

5 Single Arm Turkish Situp

5 Single Arm Z Press

* Rest 1 min and repeat

* Switch arms each round

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

1 Rope Climb

15 American KB Swing – 53/70#

1 Rope Climb

10 GHD Sit-Ups

Metcon (Weight)

Accessory: DB Death March x 20 steps x 3 sets

Wednesday’s WOD 04.18.2018

Wednesday’s WOD 04.18.2018

Group Warm-up
Metcon (Weight)
Core Complex:
AMRAP 3:
15 sec Single Arm KB Hollow Flutter Kicks
5 Single Arm Turkish Situp
5 Single Arm Z Press
* Rest 1 min and repeat
* Switch arms each round
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
1 Rope Climb
15 American KB Swing – 53/70#
1 Rope Climb
10 GHD Sit-Ups
Metcon (Weight)
Accessory: DB Death March x 20 steps x 3 sets

The Olympic Class gets stable shoulders

CrossFit Type 44 – Olympic Lifting Strength & Technique Class

Olympic Dynamic Warm-up (Time)

Walking Hamstring Stretch LOB

Sampson Stretch LOB

Walking Groin Stretch LOB

High Knees LOB

Butt Kickers LOB

PVC Good Mornings

PVC Pass Throughs

Small Arm Circles 10 each direction

Large Arm Circles 10 each direction

1x Crossover Symmetry Protocol

Snatch Balance (50/5 60/4 70/3 (75-79/3)x5)

Clean and Jerk (50/5 60/4 70/3 (75/3)x5)

3 Second Pause in jerk catch

Back Squat (Work to 4×10 @ 74%)

Tuesday’s WOD 04.17.2018

Tuesday’s WOD 04.17.2018

Group Warm-up
The Other Total (Total Weight)
Clean
Bench Press
Overhead Squat

*Clean is from the ground, power or squat.

Tuesday’s WOD 04.17.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Shoulder Press (Find a 3RM in 10 Minutes)

Metcon (Time)

12 HSPU

2 Power Clean 105/155

10 HSPU

4 Power Clean

8 HSPU

6 Power Clean

6 HSPU

8 Power Clean

4 HSPU

10 Power Clean

2 HSPU

12 Power Clean

Metcon (No Measure)

Accessory: 3 rounds

10 Barbell Bent Over Rows

16 Weighted Step-ups
*increase weight each round.

Monday’s WOD 04.16.2018

Monday’s WOD 04.16.2018

Group Warm-up
Metcon (AMRAP – Reps)
3 5-minute rounds for max reps at each station:

From 0:00-2:00 – run 400 meters then double-unders
From 2:00-3:00 – DB push jerks -20/35#
From 3:00-4:00 – pull-ups
From 4:00-5:00 – DB hang squat cleans

-Rest 5 minutes between rounds.
-Post number of reps completed each round to comments.
Metcon
Accessory: Accumulate 3 minutes Wall Sit.

Monday’s WOD 04.16.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

3 5-minute rounds for max reps at each station:

From 0:00-2:00 – run 400 meters then double-unders

From 2:00-3:00 – DB push jerks -20/35#

From 3:00-4:00 – pull-ups

From 4:00-5:00 – DB hang squat cleans
-Rest 5 minutes between rounds.

-Post number of reps completed each round to comments.

Metcon (No Measure)

Accessory: Accumulate 3 minutes Wall Sit.