Weekly WODs

Thursday
warm up
5 inchworms
abmat volleyball

Strength
Split Jerk
5×5

WOD
Partner WOD
20 min AMRAP
3 MU *strict
6 push jerk 135/95 *165/115
9 front squat 135/95 *165/115
12 bar facing burpees
15 cal row *bike
One person works at a time, switch after every movement.

Friday
joint circles + calf stretch
20 G2O w/plate
20 single legged deadlift
20 single legged deadlift w/kb

Strength
Deadlift
3×20

WOD
5 min ME DU
5 min ME C&J 95/65 *135/95
3 min ME DU
3 min ME C&J
1 min ME DU
1 min ME C&J
*No rest between rounds, score is total reps.

Saturday
warm up
5 min burpee circle
single arm farmer carry practice

WOD
“Tama”
For time:
Single Arm Barbell Farmers Carry, 45/35 lbs, 800 m
31 Toes-to-bars
31 Push-ups
31 Front Squats, 95/65 lbs
Single Arm Barbell Farmers Carry, 95/65 lbs, 400 m
31 Toes-to-bars
31 Push-ups
31 Hang Power Cleans, 135/95 lbs
Single Arm Barbell Farmers Carry, 135/95 lbs, 200 m
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.
He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.
He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

Sunday
Running Club at Saghalie Middle School 8:30-9:30
Yoga 9-10
Open Gym- RESUMES 7/7/18!!!!