Thursday

Active Recovery 

4-5 Rounds for QUALITY

EMOM...

   1min- ROW @ 70% effort 

   2min- 30sec Hollow Hold

   3min- Airdyne @ 70% effort 

   4min- REST

Thursday

Active Recovery 
Mobility Work
     or
Make up a WOD you missed

SHOW UP!

Back Pain?

Wednesday

"ADAMBROWN" 

2 Rounds for TIME of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

ALIVEday

13 years ago...
I was placed in a medically induced coma and given a 10% chance of survival.
Physicians credit physical fitness with saving my life.
DON'T JUST GO THROUGH THE MOTIONS!
Cherish every moment; the good & the bad.
I love you guys,
w

Thursday

BOX Squats: 5-5-5-5-5

            then...

BLOCK Run @ 60% effort 

Wednesday

 EMOM for 25min. Complete:

   1st- 10 Power Snatches (95/65)

  2nd- 40 Bar-Over-Hops 

   3rd- 10 GHD Situps

   4th- 15 Wallballs 

   5th- 10 Dynamic PushUPs

How to Develop Mental Toughness: Lessons From 8 Titans | The Blog of Author Tim Ferriss

Tuesday

Alternate b/n movements E2MOM for 20min:
  Bench Press- 3 Reps
  Weighted Pull-UPs- 5 Reps

Monday

3 Rounds for TIME:
  15 KB Swings (53/35)
  15 Box Jumps (24/20")
  20cal Row

FUNday

In TEAMs of 2...

For TIME:
 Building Run
  50 Box Jumps (24/20")
  40 Power Cleans (135/95)
  30 Back Squats (135/95)
  20 Man on Fire Burpees
  10 Wall Walks
 Building Run

*Complete the Runs together, partition the reps as you wish

Thursday

Front Squat: 5-5-5-5-5
       
           then...

EMOM for 10min:
  7 Thrusters  (95/65)

"Sooner or later, we will have our vengeance. This blood will not be left on the ground, no matter what the price, what the cost."

         ~Suleman Soylu

Wednesday

"Sally Up - Sally DOWN"

           then...

"Annie"
50-40-30-20 and 10 rep rounds for TIME of:
  Double-Unders
  Sit-UPs

           then...

Send our Warrior off for 4 months

Tuesday

8 Rounds of:
  :15 KB/DB 1arm Snatches (53/35)
  :15 REST

              rest 5min, then...

8 Rounds of:
  :30 KB Swings (53/35)
  :30 REST

“He or she who is willing to be the most uncomfortable is not only the bravest but rises the fastest.”
            – Brené Brown

Monday

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

"Do you want to know who you are? Don't ask. Act! Action will delineate and define you."                                                               ~Thomas Jefferson

FUNday

For TIME:
Building RUN
  10 Rounds of "Cindy"
      5 Pull-UPs
    10 Pushups
    15 Squats
Building RUN

Thursday

Take 15min to find a 1RM Clean & Jerk
               then...

             "Grace"
30 Clean & Jerks for TIME (135/95)

Rogue Fitness App

Watch: CrossFitters forced to FIGHT!/

Wednesday

AMRAP in 20min of:
  400m Run
  20 Box Jumps
  20 KB Swings (53/35)
   

It’s easy to become obese in America. These 7 charts explain why.

“To defeat an adversary who was your equal, maybe even your superior, it wasn’t necessarily enough just to give your all from start to finish. You had to master your opponent mentally. When the critical moment in a close race was upon you, you had to know something he did not—that down in your core you still had something in reserve, something you had not yet shown, something that once revealed would make him doubt himself, make him falter just when it counted the most. Like so much in life, crew was partly about confidence, partly about knowing your own heart.” 

― Daniel James Brown, The Boys in the Boat: Nine Americans and Their Epic Quest for Gold at the 1936 Berlin Olympics

Tuesday

AMRAP in 12 Minutes of:
   5 Power Cleans (135/95)
  10 Alternating Jumping Lunges

CrossFit Games' decision to award Glock handguns sparks outrage

"You will either step forward into growth, or you will step backward into safety."

         ~Abraham Maslow

Monday

5 Rounds for TIME of:
  15 Wallballs
   5 Burpee Pull-UPs

Secrets of elite athletes | Kenn Dickinson | TEDxSnoIsleLibraries

FUNday

Show UP at 2pm!

One Million Meter Row to Benefit our Military

Thursday

For 12min...
  EVEN: 5 Deadlifts (60% 1RM)
    ODD: 10 Dynamic or Ring Push-UPs

            then...

MAX Height Box Jump

The Ongoing Violence Against Law Enforcement

Wednesday

AMRAP IN 16min of:
  200m Run
  10 Back Squats (135/95)
  10 1arm G2OH (70/50)
 

  

Tuesday

Bench: 4-4-3-3-3
Dips: 10-10-10
GHD Situps: 12-12-12

Firebreather Fitness

Monday

10 things to know about slain SAPD Det. Benjamin Marconi

"Marconi"

In TEAMs of 2 Perform, For Time:

2382 Meter Row

    -Then Alternating Rounds Of-

20 Rounds Of

11 Toes To Bar

20 Air Squats

16 KB Swings 53/35

Detective Benjamin Marconi was shot and killed from ambush as he conducted a traffic stop of a vehicle near the intersection of West Nueva Street and Santa Rosa Street at approximately 11:45 am.

Detective Marconi was sitting in his patrol car during the stop when an unrelated subject stopped his car behind Detective Marconi's patrol car. The man walked up to the passenger side of Detective Marconi's patrol car and shot Detective Marconi once in the head. The man then leaned into the patrol car and shot Detective Marconi a second time.

Detective Marconi served with the San Antonio Police Department for 20 years. He is survived by his two children.

Suspect arrested in ambush killing of San Antonio police officer Benjamin Marconi

Friday

For 30min:
RUN, RIDE or ROW

Happy Thanksgiving

Wednesday

Deadlift: 4-4-4-4-4
Bench: 5-5-5-5-5
GHD Situps: 12-12-12-12

Tuesday

For TIME:

  200m Run

  20 Back Squats (135/95)

  200m Run

  20 KB Swings  (53/35)

  200m Run 

  20 Toes-2-Bar

  200m Run

  20 Box Jumps (24/20")

  200m Run

Monday

"FRAN"

For TIME...

     21-15-9
Thrusters (95/65)
Pull-UPs

Virtuosity on Patrol

Mastery of skills leads to confidence, & competence, on the street

FUNday

4 Rounds for TIME:

  Building Run

  10 Pull-UPs

  15 Box Jumps

  20 Wallballs

*25 minute cap

We wish all the best to our newlyweds!

Is the Navy SEAL Ethos still relevant?

Thursday

Back Squat: 4-4-2-2

Close Grip Bench Press: 8-8-8-8

GHD Situps: 10-10-10

*Using a running clock, complete a set every 3 minutes. Take 5 minutes to warmup between movements. Mobilize while waiting for the next set to begin. 

Zaevion Dobson Is a Hero | By Eric Berry 

Wednesday

EMOM for 12min Complete:

  EVEN- 20 KB Swings (53/35)

   ODD- 20 Hollow Rocks

It’s easy to become obese in America.

These 7 charts explain why

Tuesday

AMRAP in 15min of:

  200m Run

  10 Hang Cleans

  10 Front Squats

  10 Push Press

*RX= 95/65

Monday

3 Rounds For TIME:

  14 Deadlifts (225/155)

    7 Wall Walks

Simplicity

Veteran's Day

Front Squats: 4-4-4-4-4
        
             then...

1 Mile Run

Thursday

For TIME:
  10 Burpee Box Overs (24/20)
  20 Toes to Bar
  30 Cleans (155/105)
  40 Pull-UPs
  50 Kettlebell Swings (53/35)
  60 Double Unders

6 Ways Katie Ledecky Thinks Differently: The Psychology of Success

Wednesday

Today's WOD will start & end with HAPPY HOUR at the NO WAKE ZONE!

We will be outside running and...

Tuesday

Burgner Warm-UP

3 Position Snatch Drills

Sled Pushes & Pulls

Farmers Carries

Yoke Carries

Brian Mackenzie Performance Breathing

Monday

AMRAP in 15 min of:

    5 G2OH (135/95)

  10 Pull-UPs

  30 Bar Over Hops

You Asked: Should I Take Nutrition Supplements?

FUNday

Show UP @ 2pm...

Cardio vs. Weight Lifting: Which Will Make You Look Better?

Thursday

AMRAP in 20min of:
  400m Run
   20m OH Lunges (25/10)
   20 Russian Twist (25/10)
   20 Double Unders

Beyond the Scene: Focus on Exercise and Hobbies to Lower Stress

Wednesday

In preparation for the upcoming Row for Dough event on Nov. 12...

5K ROW for TIME

Join Foundation F.I.T. / CrossFit Wando on Saturday, November 12th in our Barbells that Benefit event. This year we have been given the opportunity to partner with the Special Olympics. The event will be a 20 minute team row with food, drinks and live music afterwards. Register your team of 4 today!

http://www.rowfordough.com/ 

Tuesday

Back Squat: 5-5-5-3-3-3

      then...

150 Kettlebell Swings for TIME (53/35)

How Two Secret Service Dogs Stopped a White House Fence Jumper

Monday- Happy Halloween

Complete for TIME:
  21 Thrusters (95/65)
  21 Pull-UPs
  200m Run
  15 Thrusters
  15 Pull-UPs
  200m Run
  9 Thrusters
  9 Pull-UPs
  200m Run

40 Spooky Facts about Halloween

FUNday

In TEAMs of 2...

Thursday

AMRAP in 5min of:
  10 Pull-UPs
  10 Goblet Squats (53/35)

rest exactly 5min then...

AMRAP in 5min of:
  10 Athletic Burpees
  10 KB Swings (53/35)

What the science says about every popular diet

Wednesday

EMOM for 10min Complete
  EVEN: 5 Reps Bench Press
    ODD: 5 Reps Bent-over-Row

                   then...

 50 UNBROKEN Hollow Rocks

Number of Killers Hunting Officers on the Rise

Tuesday

“TUMILSON”

8 Rounds for TIME:

  200M Run

  11 Burpee DB Deadlifts (60 lbs.)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy TuMileson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Monday

AMRAP in 20min of:
  10 Box Jumps (24/20)
  10 KB Swings (53/35)
  10 Push Press (95/65)

Paying it Forward

FUNday

In TEAMs of 2...

2 Rounds for Time:
 400 Meter Run
    50 HR Push-UPs
 400 Meter Run
    50 KB Snatches (53/35)
 400 Meter Run
    50 Sit-Ups
 400 Meter Run
    50 Goblet Squats
 400 Meter Run
    50 Box Jumps (24/20)
 400 Meter Run
    50 Double Unders

*Complete the Runs together, partition the reps as you wish 

Thursday

STRICT PRESS: 5-5-5-5
PUSH PRESS: 10-10-10

          then...

"Death by Pull-UPs"

Knowledge Bombs from "Coach"