"Makeup Day"

Pick a Hero WOD you have missed in the last two weeks and complete it!

WOD:
"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.

WOD:
"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.

Warmup w/ a Run or Double Unders

WOD:
"Murph"
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor".

Warmup: 

3 Rounds

10 Pass Throughs

10 Pullups

10 Pushups

10 Lunges

10 Box Jumps

Strength: 

OHS 5-3-1+

WOD: 

"Randy"

75 Power Snatches 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Warmup:
3 Rounds
10 Box Dips
10 Pullups
10 Bench Press w/ Bar
or Shoulder Press w/ Bar

WOD:
"JT"
21-15-9
Hand Stand Pushups
Ring Dips
Pushups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan June 2005

Warmup:
3 Rounds
10 Burpees
10 Box Jumps
10 Lunges

Strength:
Snatch: 5-3-1+

WOD:
"Michael"
3 Rounds for Time
800m Run
50 Back Extensions
50 Situps

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

Warmup:
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.

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.

Warmup:
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.

Warmup:
3 Rounds
10 Pullups
10 Bench Press w/ light bar
200m Run

Strength:
Bench Press 3-3-3

WOD:
AMRAP: 15 Minutes
5-10-15-20-25-30-35...and so on
KB Swings
Situps

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....

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

1. 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.
2. Whisk your eggs in a medium-large sized bowl.
3. Add your coconut milk and sweetener and whisk together with eggs.
4. Next add your almond flour and mix more!
5. Then add your cocoa powder baking soda and mix together.
6. Lastly, add in your chocolate chips, vanilla, salt and cinnamon. Mix together thoroughly.
7. Pour into your waffle iron and cooking until cooked through. It took about 4-5 minutes for mine to cook through and crisp up.

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

Warmup:
3 Rounds
10 Ring Dips
10 Pass Throughs
10 Pushups

Strength:
Shoulder Press 3-3-3

WOD:
20-15-10-5
Pullups
Ball Slams

Fill the Board Day!!!

Look at your 1 rep maxes and do whichever ones you don't have yet.
If you have more than 2 or 3, just pick a few and we will work on the other ones another day.

Warmup:
2 Rounds
10 OHS
10 Box Jumps
10 Pullups
10 KB Swings

Strength:
Overhead Squat
3-3-3

WOD:
-Your Choice-
Pick one for time

150 KB Swings

150 Wall Balls

150 Box Jumps

Warmup:
2 Rounds
10 Pullups
10 Air Squats
400m Run

Strength:
Power Clean: 3-3-3

WOD:
5 Rounds
7 Hspu
7 Squat Cleans
21 Double Unders

Warmup to Run!!!

Skill:
Work on Handstand Holds

WOD:
800m Run-Rest 4 Min
400m Run-Rest 2 Min
400m Run-Rest 2 Min
200m Run-Rest 1 Min
200m Run-Rest 1 Min
200m Run-Rest 1 Min
200m Run-Rest 1 Min

Warmup:
3 Rounds
10 Back Extensions
10 OHS
10 Jumping Jacks
Run 200m

Strength:
Deadlift: 3-3-3

WOD:
AMRAP: 12 Minutes
5 Wall Balls
10 Toes to Bar
15 Hand Release Pushups

Warmup:
3 Rounds
10 Box Jumps
10 Lunges
10 Jumping Jacks
Samson Stretch

Strength:
Front Squat 5-5-5

WOD:
5 Rounds
400m Run
10 OHS

Warmup:
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

Warmup:
200m Sandbag Carry
Samson Stretch
150 Jump Rope Singles
20 Pullups

Strength:
Bench Press 5-5-5

WOD:
800m Run
Then..5 Rounds
10 Burpee Box Jumps
10 Toes to Bar
800m Run

Warmup:

2 Rounds
10 Pullups

10 Ring Dips

10 Box Jumps

10 Shoulder Press w/ Bar

Strength:

Power Clean & and Jerk

5-5-5

WOD of your your Choice

WOD 1:

AMRAP: 10 Minutes

Clean (Full)

Go Heavy!!!

WOD 2:

Run 1 Mile

50 Pistols

30 Hang Power Cleans