Month: March 2017

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

Warm Up: – AMRAC 6

5 burpees

5 front squat w/bar +

5 strict pullups

10 sec hanging L-sit

HERO WOD: – "Liam" (Option to PARTNER)

For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

Warm Up: – A. Row / Run 3 minutes

B. AMRAC 5

5 slow ring dips

5 strict pull-ups 

10 PVC overhead squats 

10 PVC dislocates

5 broad jumps 

5 vertical jumps

Skills: – EMOM 8 – NTE 155/105

1 power clean + 1 jerk (2 sec pause in receiving pos)

WOD: – Power Clean & Jerk

3 – 3 – 2 – 2 – 1 – 1 – 1

Warm Up: – EMOM 8 

O: 100m run

E: 2 burpees + 10 "easy" ring rows + 12 air squats

WOD: – 4 rounds for time:

400m run

35 pushups

2 rope climbs

Core Conditioning: – Accumulate the following:

2 minutes prone GHD hip extension hold

1 minute supine GHD hold parallel to floor

Mobility: – Lacrosse ball pec 2 minutes per side

Warm Up: – AMRAC 8 

Run / Row 500m 

10 v-ups

10 lying leg crossover 

5 inch worms 

10 lateral lunges

30 sec squat hold

Strength: – Front Squat 

5 X 2 @ 70% 1RM (3/22/17)

WOD: – "The Admiral"

3 rounds for time:

20 Burpee Pull Ups

20 Front Squats @ 155/105

20 Box Jumps @ 24/20 

Warm Up: – 8 min dynamic movements

5 min barbell warmup

Mobility: – 90 sec each side

Tricep smash 

"Rack master" stretch

Lacrosse ball to traps

WOD: – For Time:

10 push jerk @ 205/145

50 Mtn climbers

8 push jerk 

40 Mtn climbers

6 push jerk

20 Mtn climbers

4 push jerk

10 Mtn Climbers

2 push jerk

Warm Up: – AMRAC 8

Row 200m 

20 sec DU / SU

15 sec HS hold

5 thrusters @ bar only

WOD: – Open 17.5

10 rounds for time of:

9 thrusters

35 double-unders

VARIATIONS

Rx’d: (Ages 16-54)

Men use 95 lb.

Women use 65 lb.

Teenagers 14-15:

Boys use 65 lb.

Girls use 45 lb.

Masters 55+:

Men use 65 lb.

Women use 45 lb.

Scaled: (Ages 16-54)

Men use 65 lb. and perform single-unders

Women use 45 lb. and perform single-unders

Scaled Teenagers 14-15:

Boys use 45 lb. and perform single-unders

Girls use 35 lb. and perform single-unders

Scaled Masters 55+:

Men use 45 lb. and perform single-unders

Women use 35 lb. and perform single-unders

Warm Up: – 8 min dynamic movements

WOD: – E:5 min for 40 min

Run or Row 400m 

12 pullups

6 db thrusters

Remaining time – mobility

* This is an active recovery day. Adjust distances/reps to suit your individual needs today. I would like you to have a MINIMUM 90 sec of mobility each round.  

Warm Up: – E:2 min for 12 min

Odd: 20 sec HS hold + 25/18 Calorie row 

Even: Ring muscle up progressions

Skills: – 3 rounds NFT

10 Ring Muscle ups (NTE 3 min)

HS walk 100ft (NTE 3 min)

WOD: – Front Squat 

Find today's 1RM in 20 min

Warm Up: – A. Row / Run 3 minutes

B. AMRAC 4

5 Windmill w/ 20/10 DB (per side)

10 PVC dislocates

4 DB turkish get-up (per side)

20 mountain climbers

C. 4 min DB warmup

WOD: – EMOM 12

Odd: 10 db snatch (LEFT ARM) @ 50/35 + 10 box jumps @ 24/20

Even: 10 db snatch (RIGHT ARM) @ 50/35 + 30 DU/ 60 SU

Mobility: – Couch stretch 3 min per leg

Foam roll lats 3 min per side

Warm Up: – AMRAC 8

20 sec squat hold

30 sec DU/SU

20 sec HS hold

Then; 5 min barbell warmup

WOD: – 6 rounds for time

100m run

3 push jerk @ 155/105

6 front squats @ 155/105

9 hang power cleans @ 155/105

Core Conditioning: – Accumulate 2 minutes of:

Elbow plank

L-sit