Bring Back the BMGs – Jackie

Monday, July 20th, 2020

Happy Birthday Coach TerryHo!

Work Out of the Day

1. SKILL/SWOD

Front Squat “10-8-6-4-2″*
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 69% of 1RM Front Squat
Set 2: 8 Reps @ 74% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 4 Reps @ 86% of 1RM Front Squat
Set 5: 2 Reps @ 94% of 1RM Front Squat

2. METCON

Jackie” (BMG)
For Time:
1,000 meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups

Cap=15 minutes

THIS WEEK AT A GLANCE

TUESDAY

1. Gymnastics Capacity
On the 2:00 x 18 (3 Rounds):
A) 1:30 for Max DU
B) 1:30 for Max Kipping HSPU

C) 3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

2. Triple Play
AMRAP 20:

200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans

Add 3 Reps Each Round

 

WEDNESDAY

1. Fight Gone Bad
3 Rounds For Total Reps
1 minute WB (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20/16)
1 minute Push Press (75/55 lb)
1 minute Row (calories)*
1 minute rest

2. Optional Capacity Builder
5 Rounds:
9 Toes to Bar
6 Pull-ups
3 Chest to Bar Pull-ups
*try for unbroken between movements if possible; rest as needed between reps

 

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.

OPEN GYM OR…

GROUP STRETCHING… then…

Option 1: Snatch Complex
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat
Set 1: 65% of 1RM Snatch
Set 2: 68% of 1RM Snatch
Sets 3-7: 71-80% of 1RM Snatch

Option 2: Back Squat “3-6-12”
2 Rounds
3 Reps @ 109% of 10RM Back Squat
6 Reps @ 102% of 10RM Back Squat
12 Reps @ 94% of 10RM Back Squat

Option 3: Midline 3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry (Right)
:15 Second L-Sit Hold

FRIDAY

1. Clean and Jerk Complex
On the 2:00 x 5 Sets:
2 Low Hang Squat Cleans
1 Push Jerk
1 Split Jerk

Set 1: 70% of 1RM C&J
Set 2: 74% of 1RM C&J
Sets 3-5: 74-85% of 1RM C&J

2. “Floor It”
On the 5:00 x 5 Rounds:
100′ Handstand Walk
5 Power Clean and Jerks (155/115)
15/12 Calorie Bike/Row

CROSSFIT KIDS IS IN SESSION 3PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

31 Heroes WOD is Coming up!

While the schedule on Saturday is our typical Saturday 8am Open Gym or 31 Heroes WOD and 9am 31 Heroes WOD, the schedule is a little more particular.

We have 11 ropes. Ropes will go to RX teams of 2 first. Then to scaled teams of 2. Subs for ropes will be a predetermined number of pull-ups. Note: we can’t “sterilize the ropes”, so rope use will be at your own risk and choice. They’re not something we can “clean”.

Yep, the good ol’ schedule book (soon to be history by the end of this year we hope!). 8/1 is set up. Please note the 8am and 9am options.

31 Heroes
31 Minute AMRAP
8 x Thruster 155/105
6 x Rope Ascent
11x Box Jump

1 partner works through reps while the other completes a 45/35# sandbag* run.
Note: Sandbags, like ropes, are not something we can commit to COVID cleaning. Use at your own risk. Other options for weighted runs include dumbbell and kettlebell and plate.


The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

The 31Heroes WOD will take place simultaneously across the globe and in our gym on August 1, 2020.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create 31Heroes to remember our fallen heroes and take care of their loved ones.

Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.

Today, as a 501(c)(3) non-profit, they assist athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011.

Through strategic alliances with other organizations, they can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.

Since their first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, 31Heroes launched the initiative to support treatment for veterans suffering from Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.

To donate, support the foundation or just buy a T-shirt (that supports the foundation), go HERE.

THE 31 HEROES WE HONOR:

Army Sergeant Alexander J Bennett

Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL

Chief Petty Officer, SEAL Brian R Bill

Air Force Para Rescue Tech Sergeant, John W Brown,

Chief Petty Officer, SEAL Christopher G. Campbell

Army Chief Warrant Officer 4, David R Carter

Petty Officer 1st Class, Information Systems Technician, Jared W Day

Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara

Army Specialist Spencer C Duncan

Chief Petty Officer, SEAL John W Faas

Army Staff Sergeant Patrick D Hamburger

Staff Sergeant, Air Force Combat Control Team Andrew W Harvell

Chief Petty Officer, SEAL Kevin A Houston

Lieutenant Commander, SEAL Jonas B Kelsall

Master Chief, SEAL, Louis “Lou” J Langlais

Chief Petty Officer, SEAL Matthew D Mason

Chief Petty Officer, SEAL Steven “Matt” M Mills

Army Chief Warrant Officer 2 Bryan J Nichols

Chief Petty Officer, EOD Nicholas H Null

Petty Officer 1st Class, SEAL Jesse D Pittman

Senior Chief, SEAL Thomas A Ratzlaff

Chief Petty Officer, SEAL Robert J Reeves

Chief Petty Officer, SEAL Heath M Robinson

Petty Officer 2nd Class, SEAL Nicholas P Spehar

Petty Officer 1st Class, Cryptologist Technician Michael J Strange

Petty Officer 1st Class, SEAL Jon “JT” Tumilson

Petty Officer 1st Class, SEAL Aaron C Vaughn

Senior Chief, EOD Kraig M K Vickers

Chief Petty Officer, SEAL Jason R Workman

Air Force ParaRescue Tech Sergeant, Daniel L Zerbe

Bart, K-9