Wednesday, 24 May

WARM UP

3 Rounds
– 40 Single Unders (two feet, left foot, right foot)
– 10 Squats (Air, BB, +)
– 5 Push Ups

Followed by: 50 DU attempts

Then, work up to the weight for the WOD

STRENGTH

EMOM: Every 2 minutes

  • Four rounds: 6 Tempo Back Squat @ 30X1 (as heavy as you can safely lift over your head into a back rack)
  • Followed immediately by four rounds: 5 Scapular Wall Slides  @ 3030

WOD

12min AMRAP

  • 10 Burpees
  • 20 Meters of Walking Lunges
  • 30 Double-Unders

Team Day Friday, 12 May

WARMUP

Buddy Warm Up: “Smack”

TEAM WOD

“Trucker Dukes”

Trucker Dukes was a 3-year-old from Haiku Hawaii, an FDNY honorary firefighter who lost his battle with cancer. His parents Shauna and Joshua Dukes, train at CF Upcountry, and Trucker frequented classes with them. Crossfitters from Maui and NYC teamed up to create Trucker’s WOD, which is filled with symbolic numbers and meaning. The AMRAP time of 20:17 is the year Trucker went to heaven. Trucker loved burpees the most, and 45 burpees is the numeric total of his initials. Reps 4-10-13 mark Trucker’s birth date, and in honor of his tender age, the WOD is completed in teams of 3.

In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):

– 45 Burpee buy in (teams may split the work in any manner)

followed by as many rounds as possible of:
– Partner 1: 4 Muscle-Ups (or Strict Pull-Ups) + 10 Air Squats + 13 Sit-Ups
– Partner 2: Prone Plank Hold
– Partner 3: Rest

Continue to rotate through the stations until time is called.

Benchmark Friday

WARM UP

Annie
50 – 40 – 30 – 20 – 10
– Double Unders (sub singles 2:1)
– AMSU

 

BENCHMARK WOD

Jeremy
21-15-9 reps, for time of:
– Overhead Squat, 95/65 lbs
– Burpees
POWERHOUSE
5 min: 15 Toes to Bar, EMOM

 

Team Day Friday

WARM UP

3 Rounds
– 5 Junkyard Dogs
– 10 Partner Squats
– 50ft. Wheelbarrows

TEAM WOD

20 min AMRAP
– 7 Burpees
– 7 Box Jump Overs
– 7 Push Press (155#/105#)
– 7 Dips (on box)
– 21 Double-Unders


POWERHOUSE

4 Rounds
– 10 (each) Partner Glute-Ham Raises
– 10 (each hand) Partner Plank Taps
– 10 (each direction) Partner Wall Ball Pass Arounds
– 10 (each) Partner Wall Ball Sit Ups

 

Monday

WARM UP

3 Rounds
– 3 laps
– 10 Back Squats (1: PVC; 2: Barbell; 3: Barbell+)
– 10 Kettlebell (1: shrugs; 2: low swings; 3: full swings)
– 10 Go Thrus + 5 Around the Worlds (per arm)

 

STRENGTH & SKILL

3 rounds (not for time)
– 8 Back Squats (139/95#)
– 8 Supinated Strict Pull Ups
– 100ft Bottoms Up Kettlebell Carry One Arm;  50ft one arm, then switch arms for second 50 ft. (Basketball court is ~50ft wide)

 

WOD

21-15-9
– Thruster, 95/65 lbs
– Burpee

 

POWERHOUSE WORKOUT

100 Flutter Kicks (4=1)
50 Superman Flutters (2=1)
25 Hollow Rocks