Friday 7/20/18

“Hotshot 19” 

6 Rounds:

30 Air Squats

19 Power Cleans 135# M/95# W

7 Strict Pull Ups

400M Run

On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battleing the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP.

Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. clean

Hotshots19_lrg.jpg
Mike Pietragallo
Thursday 7/19/18

Open Gym

-or-

Suggested WOD

A. Deadlift

15-10-5-1-5-10-15

Start at 70% 1 rm and work up

 

B.  "Rambo Row"

First Blood: 2000m Row

4 min rest

First Blood Part 2: 1000m Row

2 min rest

Rambo 3: 500m Row

 

 

Mike Pietragallo
Tuesday 7/17/18

A. 10 min EMOM

2 Push-Jerk + 1 Split Jerk

 

B.  20 min AMRAP

50 Double unders

40 Wallballs

30 Burpees

20 Shoulder 2 Overhead (95/65)

10m Handstand Walk

Mike Pietragallo
Monday7/16/18

A. Back Squat 

10-10-10

 

B. 5 rounds

8 DB Snatch (50/35)

10 Alternating Pistols

12 V-ups with a plate (25/15)

Mike Pietragallo
Friday 7/13/18

"Moszer"

9 Rounds for Time

300 meter Run

6 Air Squats

6 Pull-Ups

6 Box Jumps (20/24 in)

6 Burpees

6 Sit-Ups

6 Lunges

6 Russian Kettlebell Swings (53/35 lb)

*Wear a weight vest (20/14 lb)

In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.

The workout was first posted by CrossFit Ice House (Fargo, ND, USA), who featured the WOD as a community workout in Officer Moszer's honor on Saturday, February 20, 2016.

us_fargo_standoff_s878x1048.jpe.jpeg
Mike Pietragallo
Wednesday 7/11/18

A.  Build to a heavy 3 rep Deadlift,

-then-

Max reps at 75% of today's 3rm

 

B.  12 min AMRAP

3 Bar Muscle-ups*

6 front squats (135/95)

9 deadlifts (135/95)

*Scale: 3 C2B + 3 Ring Dips or 3 Pull-ups + 3 Box Dips

 

Mike Pietragallo
Tuesday 7/10/18

A.  Push Press

3-3-3-3-3

 

B.  3 rounds

15 DB Bent Over Rows (50s/35s)

15 Weighted AbMat Sit-ups (50/35)

15 BD Swing (50/35)

100m Farmer's Carry (50s/35s)

Mike Pietragallo
Friday 7/6/18

A. Barbell Row

5-5-5-5-5

 

B. Open 18.4

21-15-9

Deadlifts (225/155)

HSPU

21-15-9

Deadlifts (315/205)

50' Handstand Walk

Mike Pietragallo
Wednesday 7/4/18

"1776"

Team of 3 for time

1776 Total Reps (must do at least 50 of each)

Air Squats

Burpees

KBS (1.5/1)

Double unders

Pull-ups

Box Jumps

AbMat Sit-ups

Calorie Row

Push-ups

Mike Pietragallo
Tuesday 7/3/18A

A. Bench Press

10-10-10

 

B. 3 rounds for time

40 KB Front Rack Walking Lunges (1.5/1)*

30 KB Push Jerk

20 KB Hang Clean

10 KB Front Squat

400m Run

*using 2 KB or DB

Mike Pietragallo
Monday 7/2/18

A. Front Squat

5-5-5-5-5

 

B. Partner WOD

10 min AMRAP

Partner holds static Deadlift (245/155)

Max Double unders

-2 minute rest-

10 min AMRAP

Partner holds Front Rack (155/105)

Max Wallballs (20/14)

Mike Pietragallo
Friday 6/29/18

"JT"

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Post time to comments.

4HaT7rQ.jpg
Mike Pietragallo
Thursday 6/28/18

Reminder: We will be closed this weekend (June 30 & July 1) to host a CrossFit Level 1 Course.

Open Gym

-or-

Suggested WOD

Build to heavy Snatch Balance

Build to a heavy Squat Snatch

-then-

21-15-9

Power Snatch (115/75)

200m Run

Mike Pietragallo