Hero WODs

In honor of Memorial Day at the end of the month, Slate CrossFit will be completing partner and individual Hero WODs every weekend for the month of May. Hero WODs are dedicated to service members and first responders who were killed in the line of duty. We are proud to salute them, and all the others who have passed away serving our country.

-Slate Team

Saturday 4-30-16

Strength:
6×4 OHS @70-75%

Partner Hero WOD
“Whitten”
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

5 Rounds for time
22 KB Swings (70/53)
22 Box Jumps (24/20)
Run 400m
22 Burpees
22 Wallballs (20/14)

Friday 4-29-16

WOD
2 Rounds,
12 min AMRAP
2 Shuttle Sprints
10 HSPU
2 Shuttle Sprints
10 Power Snatches (135/95)
2 Shuttle Sprints
3 Rope Climbs
Rest 6 min between rounds

Remainder of class to establish new 1k row time

L3: 5 HSPU, 115/75
L2: 10 Pike Push-ups, 95/65, 1-3 RC / Progressions
L1: 10 Barbell Push-ups, Power Cleans, Progressions

Thursday 4-28-16 (Strength Day!)

12 min to find heavy clean complex (clean-FS-hi hang-jerk)
-3x Complex @90% of heaviest set
4 Rounds, 30 Seconds between movements:
10 T2B
8 Weighted Chin-ups
8 Weighted Ring Dips

Accumulate 20-30 GHD SU

Wednesday 4-27-16

Strength:
7×2 Push-Press (Heavier than last week)

WOD
3x 400m Run
Rest 1:1
3x 500m Row
Rest 1:1

L3/2: Written
L1: 200m Run

Tuesday 4-26-16

WOD
RETEST (Compare time to 11/24/15)
7 Rounds for time…
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 Bar facing burpees

L3: Written
L2: 75/55
L1: 65/45/25

Strength:
Remainder of class to find heavy snatch double

Monday 4-25-16

Strength:
6×4 Squats (Heavier than 3-25-16)

WOD
4 Rounds, 45 Seconds on/15 Second Transition
-Double Unders
-Muscle Ups
-Row for Cal / Airdyne Sprint
-T2B
Rest 90 Seconds between rounds

L3: Written
L2: SU OK, Alt Ring Row / Ring Dip, Hanging Knee Raise
L1: SU, Alt Ring Row / Barbell Push-ups, Hanging Knee Raise

Sunday 4-24-16

Strength:
5 Rounds, 30 seconds between movements
10 HSPU
5 Tire Flip In & Outs

Weakness day!
Pick two weaknesses and work on them in a 14 min EMOTM (there are MU in tomorrow’s WOD)

Saturday 4-23-16

Strength:
5 Rounds, 30 seconds between movements
10 DB Step-ups
8 Ring Pull-ups

Partner WOD
4 Rounds:
Partner A: Run 400m
Partner B: Max Rounds of:
4 Front Squats (135/95)
6 Push-ups
8 Pistols

-Switch every 400m. Each partner will complete 4, 400m runs and 4 rounds of the triplet.

Friday 4-22-16

Strength:
5×4, 3-Second Pause FS @70-85%

WOD
3 min AMRAP:
5 Power Snatches (95/65)
5 Box Jumps
Rest 1 min
3 min AMRAP:
5 Power Clean and Jerks (115/65)
5 Pistols
Rest 1 min
3 min AMRAP:
5 Deadlifts (135/95)
5 Wall balls (30/20)
Rest 1 min
3 min AMRAP:
Burpees to 6” target

L3: 20/14
L2: 75/55, 95/65, 115/75, 20/14
L1: Varied, 14/10, No Target

Thursday 4-21-16

Strength:
6×3 Position Clean (High Hang, Hang, Ground), +1 Jerk (Heavier than 3-21-16)

WOD
4 Rounds for time (15 min cap)
Run 400m
10 Shoulder to OH (145/100)
10 C2B

L3: 115/85
L2: 95/75/65, PU / Jumping C2B OK
L1: Run 200m, 85/55/35, Jumping PU

Wednesday 4-20-16

Strength:
7×3 Push Press @80-85%

WOD
2 Rounds:
60 Calorie Row
Rest 3 min
Max Calorie Row in time it took to row 60 Cal
Rest 3 min

L3/2: Written
L1: 50-55 Cals

Tuesday 4-19-16

Strength:
5×4 3-Second Pause Squat (Heavier than 3-17-16)

WOD
10 Rounds for time (11 min cap)
10 Slam balls (30/25)
1 Rope Climb

L3: 25/20
L2: 20/15, Progressions OK
L1: 15/10, RC Progressions

Monday 4-18-16

Strength:
6×3 Position Snatch – Hi Hang, Hang, Ground (Heavier than 3-16-16)

WOD
4 Rounds, against a 2:30 min clock:
50 Double Unders
15 FS (135/95)
Max HSPU in remaining time
30 Seconds rest between rounds

L3: 115/75
L2: 100 SU OK, 95/65, Max Wall Walks
L1: 50 SU, 75/55/35, Max WW or Pike Push-ups

Sunday 4-17-16

Strength:
Atlas Stone Practice!

WOD
2 Rounds, 5 Minutes at each couplet:
15 KB Swings (70/53)
10 DB Thrusters 50/35

10 Box Jumps (24/20)
10 Ring Dips

5 Man Makers (50/35)
5 DB Step-ups (L/R=1) (4=50/35)

L3: 53/25, 40/25
L2: 44/26, 35/20
L1: 35/26/15, 30/15

Saturday 4-16-16

Strength:
5×5 Front Squats (Same, or heavier than last week)

Partner Hero WOD
“Badger”
3 Rounds for time…
30 Squats Cleans (95/65)
30 Pull-ups
Run 800m
*Must be split evenly / Both partners will run 800m

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Friday 4-15-16

In minimum sets/time:
18 Ring OR Bar MU (pick weaker of two)

OR

30 Pull-ups / 30 Push-ups

WOD
16 min EMOTM
1. 12 T2B
2. 15 Wall balls (30/20)
3. 10 Burpee Box Jumps (24/20)
4. 4 Clusters (205/145)

L3: 20/14, 155/105
L2: Hanging Knee Raises OK, 20/14, 20/12+ Plate, 115/75
L1: Hanging Knee Raises, 14/10, 5 Burpee Box Jumps, 95/65/45/35

Thursday 4-14-16 (Strength Day!)

6×3 Hang Clean (above the knee, same or above last week)
5 Rounds, Rest 30 Seconds between each movement
-8 Single Arm, DB Bench Press
-8 Bent Over DB Rows

Accumulate 3 total min of false grip time on bar

Wednesday 4-13-16

Strength:
5×5 Push-Press (Same, or heavier than last week)

WOD
13 min:
Run 1600m
AMRAP in remaining time:
5 Power Snatches (95/65)
5 Over the bar burpees

L3: Written
L2: 75/45
L1: Run 1200m, Power Cleans, 65/45/35

Tuesday 4-12-16

Strength:
6×3 Hang Snatch (above the knee, same or above last week)

WOD
3 Rounds for time (10 min cap)
7 Bar Muscle Ups
20 Slam Balls (30/25)
20 KB Swings (53/35)

L3: 3-5 Bar Muscle Ups, 25/20
L2: 10 C2B/PU, Banded PU OK, 20/15, 44/26
L1: 10 Banded PU, 15/10, 35/26/15

Monday 4-11-16

Strength:
5×5 Squat (Same, or heavier than last week)

WOD
4 Rounds
2:30 AMRAP
20/18 Cal Row
12 FR Lunges (155/105)
Rest 1 min between rounds

L3: 135/95
L2: 115/75
L1: 95/65/45 or DB Lunges OK

Sunday 4-10-16

Skill:
10 min EMOTM
Even: 10 Pistols (Alternating)
Odd: 50 DU

“Heavy Nancy”
5 Rounds for time…
Run 400m
15 OHS (135/95)

L3: 115/75
L2: 95/65/45
L1: Run 200m, 75/55/35

Saturday 4-9-16

Strength:
6×4 Front Squat (Heavier than 3-6-16)

Partner WOD:
2 Rounds,
50 Double Unders (each)
50 Pull-ups
50 KB Swings (53/35)
50 T2B
50 Thrusters (95/65)
50 Burpees

Friday 4-8-16

Strength:
6×4 Push-press (Heavier than 3-5-16)

WOD
3 Rounds for time…(17 min cap)
Row 250m
15 Burpees
15 Wallballs (20/14)
15 HSPU
15 Box Jumps (24/20)

L3: 10 HSPU
L2: 5 HSPU / Wall Walks, 20/12+ Plates
L1: 14/10, 3-5 WW, 20/12

Thursday 4-7-16

Skill:
3 Rounds, NFT
5 Ring MU
5 Bar MU

OR

10 PU/Banded PU
10 Push-ups/Barbell Push-ups

WOD
4 Rounds
Against a 2:30 clock:
12 DL (225/155)
2 Rope Climbs
5 Baseline Sprints (Slate Wall to Wood Line to Slate Wall = 1)
Rest 30 Seconds between rounds

L3: 185/135
L2: 155/105, 1 Rope Climb / Progressions
L1: 135/95, Rope Climb Progressions, 3 Baseline Sprints

Wednesday 4-6-16

WOD
For time…
40 Cal Row
15 T2B
30 Cal Row
12 T2B
20 Cal Row
10 T2B
Then…

Strength:
6×3 Hi-Hang Clean (Heavier than 3-2-16) – NO misses

L3: Written
L2: Hanging Knee Raises OK
L1: Hanging Knee Raises

Tuesday 4-5-16

Strength:
6×4 Squat (Heavier than 3-1-16)

Slate Day!

Monday 4-4-16

Strength:
6×3 Hi-Hang Snatch (Heavier than 2-29-16) – NO misses

WOD
4 min AMRAP
15 Thrusters (95/65)
15 Pull-ups
Rest 1 min
4 min AMRAP
10 Thrusters (115/75)
10 Ball Slams (30/25)
Rest 1 min
4 min…
5 Thrusters (135/95)
Max Bar facing Burpees in remaining time

L3: 25/20
L2: 55/35, 75/55, 95/65, 20/15
L1: 45/25, 55/35, 75/55, 20/15/10

Sunday 4-3-16

Strength:
5 Rounds, NFT
6x Bench Press
4x Pendlay Row

WOD
4 Rounds for time (20 min cap)
200m Sandbag Run
5 Tire flip in & outs
15 KB Swings (53/35)
50 Double Unders

L3: Written
L2: 150 SU OK
L1: 3 Tire Flip In & Outs, Varied, 100 SU

Saturday 4-2-16

Strength:
6×4 OHS @70-75%

Partner WOD
Run 400m w/ med-ball and slam ball
100 Wallballs (20/14)
100 Ball Slams (30/25)
50 Wallballs (20/14)
50 Ball Slams (30/25)
Run 400m w/ med-ball and slam ball

L3: 25/20
L2: 20/15
L1: 14/10, 15/10