CrossFit West Houston WOD
8:30 Class
Workout of the Day
Partner WOD
Skee Ball
25 min AMRAP
200m Run/250m Row 10 points
5 Kipping Pull Ups 2 points
6 Box Jumps 24/20 2 points
9 Russian KB Swings 53/35 2 points
Warrior WOD 9:30
D Day WOD
Partner WOD
Phase 1 “Overlord” (this was code name of the operation.)
row 1944m split (Significance is that is the year 1944, and they troops left England by boat across the channel
Phase 2 “Airborne Drop”
60 Pull Ups (split)
300 m Run together
Phase 3 “Omaha Beach”
6 x 50m Sled Drags Alternate Partners
300 m Run together
Phase 4 “Utah Beach”
60 weighted Push Ups
300 m Run Together
Phase 5 “Gold Beach”
60 KB Swings
300 m Run Together
Phase 6 “Sword Beach”
60 Thrusters 45/35
300m Run Together
Phase 7 “Juno Beach”
60 Man on Fire Burpees
300m Run Together
**Pointe Du Hoc” Upscale Begin Workout with a 6 Rope Climbs Alternating
**this signifies the Rangers climbing the cliffs of Pointe Du Hoc the highest cliff between Omaha and Utah Beach
*** Each Partner Group will carry their KB everywhere. The non working partner will hold on to the KB while the other partner works.
The 60/300 significance is that the amphibious invasion kicked off at 6:30 AM.
Post your scores to the Whiteboard.
Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
MORE INFO
We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
MORE INFO
The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
MORE INFO
No Comments to "Saturday 06/08/19"