Monday

Warm Up
Run 200m or Row 500m
Goblet Squats (x20)
KB Swings (x20)
Plank Holds/Side Plank Holds
Spiderman Walks
Squat Walks
Sprints
Run 200m

Skill Work
Back Squat

WOD
“Zembiec”

5 rounds for time of:
11 back squats (185/125, advanced athletes, take barbell off the ground)
7 strict burpee pull-ups (modification: burpee into a jumping pull up)
400-meter run

*During each burpee pull-up perform a strict push-up, jump to a bar above your max standing reach, and perform a strict pull-up.

 

Sunday

Warm Up
Run 400m or Row 500m
Light Single Arms KB Swings (x15 each)
Goblet Squats (x20)
Quad Stretch
Banded Shoulder Stretch
Squat Walks
High Knees/Butt Kicks
Run 400m

WOD

200m Run
100 Overhead Plated Lunges (45/25)
50 Single Arm KB/DB Snatch (55/35)
200m Run
100 Sit Ups
50 Thrusters (75/45)
200m Run

You must complete each movement before you can move on to the next.

Saturday

Warm Up
Coaches Choice

Skill Work
Clean & Jerk

WOD
In teams of 2, 5 minutes of max reps of each of the following movements:

-Clean & Jerks (135/95)
-Wall Walks 
-100m Sprint
-Burpees 

1 minute of rest between movements.  Break up reps as needed.  1 person rests while the other is working.  Your score is total reps, sprints are counted as 1 point per completed 100m.

Friday

Warm Up
Run 400m or Run 500m
Sampson Stretch
Superman’s (x20)
Weighted Good Morning’s

Warm Up WOD
EMOM 10 minutes of:

Minute 1 – 10 Push Ups & 10 Air Squats
Minute 2 – Max Double Unders or Double Under Attempts

WOD
300m Run
30 Box Jump, step downs (24/20)
30 Deadlifts (185/125)
30 Wall Balls (20/14)
30 Ring Dips (modification: 40 Box Dips)
30 Wall Balls
30 Deadlifts (185/125)
30 Box Jump, step downs (24/20)
300m Run

Thursday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s/Figure 8’s
PVC Overhead Squats
Push Ups (x20)
Sit Ups (x20)
Shoulder Mobility
Leap Frog
Carioca
Run 400m

Skill Work
Squat Snatch

Strength
EMOM 10 minutes of:
3 Squat Snatches, build up in weight

*Use this part to get comfortable with the weight.  Focus on speed under the bar

WOD
10 -1 of:
Squat Snatches (95/65)
KB Swings x 2 (53/35)

Example:

10 Squat Snatches
20 KB Swings

9 Squat Snatches
18 KB Swings

8 Squat Snatches
16 KB Swings…etc.

Wednesday

Warm Up
Run 400m or Row 500m
Light Single Arm KB Swings (20 each)
Lunges (x20)
Squatted Prayers
Scapular Push Ups
Mountain Climbers
Plank Holds
Hollow Rocks
Run 200m

Skill Work
Rope Climbs

Strength
4×12

Bent over rows

*You have the option between barbell or dumbbell

WOD
AMRAP 20 minutes of:

2 Rope Climbs (10 ring rows or 4 lying rope climbs)
20 Wall Balls (20/14)
200m Run

*Bring a long sock or something to protect those shins

Tuesday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s/Figure 8’s
PVC Good Morning Variation
Hanging Shrugs
Wrist Wall Walks
Wall Sits
Calf Stretch
Quad Stretch
Inch Worms

Skill Work
Thrusters

First…
EMOM 10 minutes of:
100m Run and 20 Double Unders or 45 Single Unders

*If you miss a round or can not complete a round within the minute, immediately after the 10 minutes you will do 4 burpees for each round missed.

Then…
3 rounds of:
3 Thrusters (135/95)
4 Hand Stand Push Ups (modification: HSPU to 1 abmat or  6 box hand stand push ups)
5 Chest to Bar Pull Ups

Rest 2 minutes, repeat a total of 4 times.

Monday

Warm Up
Run 400m or Row 500m
Samson Stretch
Light KB swings (x20)
Goblet Squats (x20)
Push Ups (x20)
Sit Ups (x20)
Lunge Complex
Broad Jumps
Lateral Shuffle
Run 200m 

Skill Work
Back Squat
Clean & Jerk

Strength
10, 6, 2 of:
Back Squats

10 @ 75%
6 @ 85%
2 @ 95%

Rest 2 minutes between sets

WOD
400m Run
30 Clean & Jerks (135/95)
30 Lateral Burpees over Barbell
30 Toes to Bar or Knees to Elbow (modification: lying v-ups)
400m Run

Sunday

Warm Up
Coaches Choice

Skill Work
Front Squats

WOD
21-15-12-9 of:

Front Squats (135/95)
Ring Push Ups

Run 400m between rounds.  The workout starts on front squats and ends with a 400m run.

Saturday

Warm Up
Coaches Choice

Skill Work
Deadlift

WOD
Team “Nutts”

In teams of 2:
20 Hand Stand Push Ups (modification: to abmat or box HSPU)
30 Deadlifts (250/175)
50 Box Jumps (24/20)
200 Wall Balls (20/14)
400 Double Unders (modification: 600 single unders)
400m Plated Run (45/25, each person)

40 minute cap

*1 person rests, while the other works.  Split reps up evenly.  

For today’s workout, try to do smaller unbroken sets.  
Example: 10-15 wall balls, 25-50 double unders depending on skill level.

Below is a write up from CrossFit Syndicate describing the significance of a Hero WOD and also a write up of the hero we are honoring today.  I have changed up the reps to make it partner friendly.

A CrossFit Hero WOD is designed to honor a fallen Hero, to give yourself a reality check and to put you into a level of suck that brings this whole thing back into perspective. A CrossFit Hero WOD is not meant to be an everyday training regimen, nor should it be. These workouts are nasty, and for good reason, they take you to a place that you  may never have been before. A level of suck that is indescribable to most that have never been there, and when its over you should feel accomplished not because of the time on the board, but the fact that you finished, the fact that you put it all out there to honor a fallen Hero.

So today, as we hit this workout, I want us to all sit back and look at the big picture. Take a second to think about why we are doing this, then give this workout everything you have. It will be tough, it will be grueling, but in the end I promise you will be proud of what just went down.

“Courage is not the absence of fear, but the judgement that something else is more important than fear”

The CrossFit Hero WOD we are going to be doing today is called “Nutts”. Here is a little bit on Lieutenant Andrew Richard Nuttall.

CrossFit Columbia md herowod CrossFit Hero WOD   What Does That Mean?

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.