WOD

WOD: May 21st, 2019

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats

SKILL:
Deadlifts – 5-5-5-5-5

For Time:
800m – Run
200m – Bear Crawl
800m – Run

FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies

WOD: May 20th, 2019

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats

SKILL:
Front Squats – 5 x 3

3 Rounds of:
10 – Bulgarian Split Squats
20 – Wall Balls
30 – Double Unders

FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies

WOD: May 17th, 2019

FUEL OF THE DAY:
Pre – Metcon
Protein / Starchy Carbs

“HARPER”
As Many Rounds and Reps As Possible in 23min:

9 – C2B Pull UPs
15 – Power Cleans
21 – Air Squats
400m – Run w/ 45# plate

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

FUEL OF THE DAY:
Post – Metcon
Protein / Starchy Carbs

WOD: May 16th, 2019

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats

SKILL:
15min Practice – Handstand Push Ups

3 Rounds Each For Time:
250m – Row
5 – Overhead Skwaats!

FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies

WOD: May 15th, 2019

FUEL OF THE DAY:
PRE – CONDITIONING
Protein / Veggies

For Time:
8 x 100m – RUN
4 x 200m – RUN
(1:1 REST)

For Time:
50 – Russian KB Swings
100 – Mt Climbers (total)


FUEL OF THE DAY:
POST – CONDITIONING
Protein / Veggies



WOD: May 14th, 2019

FUEL OF THE DAY:
Pre – Metcon
Protein / Carbs


STRENGTH
Split Jerks – 4 x 2 @80% / 2 x 1 90%

4 Rounds For Time of:
60 – Double Unders /  Level 2 – 35 Double Unders / Level 1 – 150 singles
30 – Push UPs  / Level 1 – 18 Push Ups


FUEL OF THE DAY:
POST – STRENGTH
Protein / Fats

WOD: May 13th, 2019

FUEL OF THE DAY
PRE – CONDITIONING
Protein / Veggies

3 Rounds For Time:
10 – Burpees
20 – Box Jump Overs
30 – DB Snatch
40 – Sit Ups
50 – Double Unders

FUEL OF THE DAY
POST – CONDITIONING
Protein / Veggies

WOD: May 10th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs

“THE LYON”

5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

FUEL OF THE DAY:
POST – METCON
Protein / Starchy Carbs

WOD: May 9th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs

For Time:
40 – Box Jumps 24″/20″
40 – Push Ups
REST 2min
30 – Box Jumps
30 – Toes To Bar
REST 2min
20 – Box Jumps
20 – Push Ups

FUEL OF THE DAY:
POST – METCON
Protein / Starchy Carbs

WOD: May 8th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs

As Many Rounds and Reps As Possible in 20min
9 – Calorie Row
12 – Deadlifts (115/75)
15 – Push Press

FUEL OF THE DAY:
POST – METCON
Protein / Starchy Carbs