Legacy Week – “Griff”

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

30 Skips

8 Prone Hold to Push-Up Hold

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Tricep Stetch R

30sec Tricep Stretch L

3 Rounds:

10 Alternating KB Goblet Lunges

5 Pike Squats

5 KB Sumo Deadlift High Pulls

Weightlifting

Front Rack Lunge (6-6-6-6-6)

6 reps = Alternating 3 reps Right & Left

Metcon

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Legacy Week – “Jason”

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Tabata Skipping & Mountain Climbers

2 Rounds:

5 Sit Up to Straddle Stretch

5 Sit Up to Pike Stretch

3 Rounds:

5 Deadlifts

5 Clean High Pulls

5 Power Cleans

Weightlifting

Power Clean (2-2-2-2-2-2)

Metcon

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here
*25min Time Cap*

If you can’t perform a Muscle Up

Complete 10 Pull-Ups & 10 Dips the first round, 20 the second round, 30 the third round and 40 the fourth round.

Legacy Week – ‘Kalsu’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

30 Star Jumps

5 Tuck Jumps

5 Broad Jumps

3 Rounds:

3 Front Squats

3 Push Press

3 Thrusters

Metcon

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
* Partner Kalsu option:

Each partner alternates minutes – Partner 1 does 1st Minute of 5 Burpees then Thrusters while Partner 2 rests, Partner 2 does 2nd minute of 5 Burpees then Thrusters while Partner 1 rests etc etc.

Legacy Week – “Hoppy”

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Bottom of Squat Stretch

30sec Lat Stretch

10 Pike Squats

2 Rounds (with a dowel rod):

10 Shoulder Pass Throughs

5 Sit-Ups

10 Overhead Squats

Weightlifting

Overhead Squat (6-6-6-6-6-6)

Metcon

Hoppy (AMRAP – Rounds)

17 minutes AMRoundsAP

Male

21 Lateral Bar Burpees

16 Box Jumps or Step Ups (24 inch)

8 Front Rack Forward Lunges (Rxd 60kgs) (Scaled 40kg)

3 Ground to Overhead (Rxd 60kgs) (Scaled 40kg)

Female

21 Lateral Bar Burpees

16 Box Jumps or Step Ups (20 inch)

8 Front Rack Forward Lunges (40kgs) (Scaled 20kg bar)

3 Ground to Overhead (40kgs) (Scaled 20kg bar)

Cpl Mathew Hopkins – 16 MARCH 2009

When in combat, meeting the extraction time is critical to the mission. Adversity presents itself when faced with enemy fire, walls, creeks and open space, not to mention when fatigue sets in while carrying a fallen solider. Hoppy’s mates will never forget the day when their duty was to carry a hero home.

Hoppy was 21 and a father when he was killed on the 16th day of March. The movements represent the functionality the body requires to lift and carry a person. David Morris the writer has brought together a WOD that captures every aspect of that tragic day and brings together a fitness community to remember a genuine Australian Section Commander.

Hoppy was killed while conducting a patrol near Kakarak when he and his team were engaged by a group of around 20 Taliban. He was evacuated by a Coalition helicopter to the nearby medical facility in Tarin Kowt as soon as the security situation allowed. Despite all efforts, he died shortly after arriving at the hospital.

“Hoppy’s memory will live on forever with the WOD dedicated to his life.”

Saturday 27th August – “Eva”

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

3 Rounds:

10m Toy Soldiers

10 Ring Rows

10 KB Russian Swings

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Time Cap 45mins

Friday 26th August – PB Day

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Star Jumps

10 Mountain Climbers

10 Shoulder Pass Throughs

3 Rounds:

5 KB Swings

5 Push-Ups

5 KB Push-Press

Weightlifting

Push Press (5-5-5-5-5)

Beginner

Push Press (3-3-3-3-3-3)

Intermediate & Advanced

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Gymnastics

Push-ups

Thursday 25th August -“Triple Trouble”

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

20m Walking Lunges

20m Bear Crawl

20m Toy Soldiers

20m Broad Jumps

20 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

5 Power Cleans, 42.5/30kg

5 Thrusters, 42.5/30kg
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

* Rest 5mins between WODs

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

3 Deadlifts, 142.5/100kg

1 Round of “Cindy”
Rx 142.5/100kg

L1 100/70kg

L2 80/60kg

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

7 Lateral Over the Bar Burpees

7 Hang Power Snatch, 35/25kg
Rx 35/25kg

L1 30/20kg

L2 25/15kg

Anthony’s Member of the Month WOD

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

150 Singles

6min AMRAP:

10 Ring Rows

10 Hanging Knee Raises

10 Sumo Squats

5 Inch Worm Push-Ups

Metcon

Anthony’s Member of the Month WOD (Time)

3 Rounds:

50 Double Unders

40 MB Sit-ups

30 Pull-ups

20 Push ups

10 Front Squats 60/40kg

Weightlifting

Squat Clean (2-2-2-2-2-2)

Tuesday 23rd August – “Push It!”

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

50 Mountain Climbers

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Single Arm Lat Stretch R

30sec Single Arm Lat Stretch R

3 Rounds:

8 Goblet Squats

8 Push- Ups

8 Russian Walking Lunges

Metcon

Metcon (Time)

“Push It!”

For Time:

60 Wallballs, 20/14lb

30 Handstand Push-Ups

Run 400m

40 Wallballs, 20/14lb

20 Handstand Push-Ups

Run 400m

30 Wallballs, 20/14ib

15 Handstand Push-Ups

Run 400m
If you can’t perform Handstand Push-Ups, choose a different variation than your usual or ‘comfortable’ movement – challenge yourself!

Monday 22nd August – “Popeye”

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Tabata

Pike Squats

Star Jumps

2 Rounds:

30sec Banded Shoulder Distraction R

30sec Banded Shoulder Distraction L

30sec Bottom of Squat Stretch

3 Rounds:

6 Alternating Front Rack Lunges

6 Front Squats

4 Alternating Side Lunges

Weightlifting

Front Squat (4-4-4-4-4-4)

Metcon

Metcon (Time)

“Popeye”

3 Rounds for Time:

50 Pull-Ups

21 Deadlifts, 85/60kg
*25min Timecap

Rx+ Chest to Bar Pull-Ups, 100/70kg

Rx 85/60kg

L1 70/50kg

L2 60/42.5kg