"Makeup Day"
Pick a Hero WOD you have missed in the last two weeks and complete it!
Thursday, May 31, 2012
Wednesday, May 30, 2012
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdW70E9H9whhP67woaqQdiyqoi75mdNote3MLKjES8R6AgOtFYj2-sncSsnVx_vye136B9jAV9xPVG52vJxjeWlX_UD4-2kyUjIfc3HQOnXJ-WN4nUvjm2R5JE1jkmYJApCFT-es5hy4M/s1600/herojeremiahwittman_th.jpg)
"Wittman"
7 Rounds
15 KB Swings-53#
15 Power Cleans-95#
15 Box Jumps-24"
In memory of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Tuesday, May 29, 2012
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieOt1XUbRBE_lP14Xye9wrd5Reop9YXymzET8VC7aIbipyGKLmq26MakZHBWb1cLugG4CeSAodOMKMX59gmw_xT090Hmj5eBMViGMtle7Q1X8WkEdBCoS9PXq6xqjUCGqiCcAz9GGt0hc/s1600/herocollinthomas_th.jpg)
"Collin"
6 Rounds
400m Sandbag Carry-50#
12 Push Press-115#
12 Box Jumps-24" Box
12 Sdhp-95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18th, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Monday, May 28, 2012
Friday, May 25, 2012
Thursday, May 24, 2012
Wednesday, May 23, 2012
Tuesday, May 22, 2012
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAhIBlWK-MCByvUqoI6uio-NZfkB5BBdmlsCMqgPa_2fjLfDTw8vaXzX0h-esB09fl5s5-X8Esx5gAYT6AHw90cOAyBIwkR8z4Vi2rmRHT_qkydnhxuqhVCN2bwzTd3qRCr9BcDT1mhYQ/s1600/pheezy.jpg)
3 Rounds
10 OHS
10 Situps
10 Box Jumps
10 Pushups
Strength:
Deadlift 5-3-1+
WOD:
"Pheezy"
3 Rounds
5 Front Squat
18 Pullups
5 Deadlifts
18 Toes to Bar
5 Push Jerk
18 Hand Release Pushups
In Memory of U.S. Marine Corps Lance Corporal Phillip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.
He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle, and Ryan Nordyke.
Monday, May 21, 2012
I know Memorial day is not until next week, but instead of taking a moment or a day or a week, we are going to spend the rest of this month honoring all of those that make it possible for us to have the freedom that we do. Please put in your very best effort, it is going to be a long two weeks and we can all make it through. No amount of time or work will be enough to show thanks to all of the men and women that serve and protect this country. It is the very least we can do.
Please be sure to say THANK YOU to a vet and/or currently enlisted or reserve military person and remember those who have died for us.
Warmup:
2 Rounds
550m Run
10 Box Jumps
10 Pullups
10 Pass Throughs
Strength:
In 10 Minutes
Clean 5-3-1+
"Rahoi"
AMRAP: 12 Minutes
12 Box Jump 24/20
6 Thrusters 95/65
6 Bar Facing Burpees
In Memory of SSA Gregory Rahoi who was killed on December 6th, 2006, in a live fire tactical training exercise at Fort A.P. Hill. He is survived by his parents, Natalie and Richard, sister Teri and fiancee Paula Paulk.
Please be sure to say THANK YOU to a vet and/or currently enlisted or reserve military person and remember those who have died for us.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9pt8RQ9HqLqImOWBouetcP3YtsXZFZk2dfY3v19B0PcJWcYoGEqmfYhkKHIy9Kk_TUmjc2r2d7b0Dii_ljahJctt3SB5ZNhu4uEpVdhflfW4Q2x-BIBKCpjCOWxa2KHdybZI6MgDxSsE/s1600/rahoi.jpg)
2 Rounds
550m Run
10 Box Jumps
10 Pullups
10 Pass Throughs
Strength:
In 10 Minutes
Clean 5-3-1+
"Rahoi"
AMRAP: 12 Minutes
12 Box Jump 24/20
6 Thrusters 95/65
6 Bar Facing Burpees
In Memory of SSA Gregory Rahoi who was killed on December 6th, 2006, in a live fire tactical training exercise at Fort A.P. Hill. He is survived by his parents, Natalie and Richard, sister Teri and fiancee Paula Paulk.
Friday, May 18, 2012
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQvvw0pXqJ5K8ILIZd5LpfKf6JPiTJdgVc27-ENhCBGTUtlS70ccOi6xe-nXx7s5JZ9-ZzR2neGcVeQrQ3Qt3sB-9HfuAIET1qkMrhM1uoAkfp9LC1BhO6VStA3NiZiAny26vwvRdGHco/s1600/Griff-th.jpg)
Samson Stretch
2 Rounds10 Knees to Elbow
10 Good Mornings
Strength:
Snatch 3-3-3
WOD:
"Griff"
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thursday, May 17, 2012
Wednesday, May 16, 2012
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy2BwKQi__M6lsU4V-vFCEixxHfCJECLoHw1r-EESq-qZT0jzqiIHro88Bj8k9fzwnvl4eHtMn9pklf6jYM0oFiEXkKu7i9TJ5En9L_YDeXpDAMlDfOt7dASX-NksZ9_Yryt2gi-soJkg/s320/DSC_0073.jpg)
Warmup:
3 Rounds
10 Good Mornings
10 Back Extensions
10 Air Squats
Strength Day
Back Squat 3-3-3
Deadlift 3-3-3
Bonus WOD:
250 air squats for time:
PALEO FOOD OF THE DAY
Chocolate Waffles - mmMMmmm....
|
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmKbRp4V9du3JucZbANuMQ8TdKosaFkjyyUXPcIKBdXHApwr3Ki_PNp8NFJ-sUjPDlB4OmUkV_Bn2b-C4U3TQNE0lwBIlg3FRE7HqfWUWv8_uwuSVE-9eFZ6gn6jCKUYM3ttaOHzE0eY8/s320/waffles.jpg)
Prep time: 5 mins
Cook time: 5 mins
Total time: 10 mins
Serves: 4-5
Ingredients
- 1.5 cup almond meal/flour
- 1/3 cup canned coconut milk
- 1/4 cup Enjoy Life Chocolate Chips or dark chocolate chips
- 2 eggs, whisked
- 2 heaping tablespoons unsweetened cocoa powder
- 1 tablespoon maple syrup or raw honey (some kind of sweetener)
- 1 teaspoon vanilla extract
- 1/2 teaspoon baking soda
- sprinkle of cinnamon
- pinch of salt
Instructions
- Plug in your waffle iron. You don’t have a waffle iron? Why? Because it’s the most pointless tool in the kitchen and takes up a balls ton of room? True. But buy one. Waffles are awesome.
- Whisk your eggs in a medium-large sized bowl.
- Add your coconut milk and sweetener and whisk together with eggs.
- Next add your almond flour and mix more!
- Then add your cocoa powder baking soda and mix together.
- Lastly, add in your chocolate chips, vanilla, salt and cinnamon. Mix together thoroughly.
- Pour into your waffle iron and cooking until cooked through. It took about 4-5 minutes for mine to cook through and crisp up.
Tuesday, May 15, 2012
Warmup:
3 Rounds
400m Run
Then 2 Rounds
10 OHS
10 Ring Pushups or Pushups
10 Pullups-try strict or use a different band
Skill Day:
Shoot Throughs
or Muscle up progressions (Muscle Up progressions Tutorial)
WOD:
30 Lateral Burpees
Then 3 Rounds
10 Hang Power Clean
10 Push Press
Then....
30 Lateral Burpees
Monday, May 14, 2012
Friday, May 11, 2012
Thursday, May 10, 2012
Wednesday, May 9, 2012
Tuesday, May 8, 2012
Monday, May 7, 2012
Friday, May 4, 2012
Thursday, May 3, 2012
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk3OvjETYRlifTEVHGyo-XoOSEKlZg74DhwNQK6s-gkzMc7poi9NFPvZvJ5HZJKIeqke9PkxnvIFW75lCpV5Hrd4dlk7CZKduw2sF-PJ3fRScyRpV9mo56c5zJdhX9DAO00hkSiOkC01s/s320/IMG_2422.jpg)
3 Rounds
10 OHS
10 Back Extensions
10 Pushups
10 Ring Dips
Skill:
Pistols
WOD:
20 Front Squats
20 Burpees
30 Pullups
30 Wall Balls
40 Box Jumps
40 Push Press
Here is a great article that Bee posted on Facebook that I wanted to share with everyone in reference to fat loss, weightlifting or strength training, and "getting bulky"
http://www.crossfithoboken.com/2012/05/02/training-for-fat-loss/
Courtesy of CrossFit Hoboken
Wednesday, May 2, 2012
Subscribe to:
Posts (Atom)