PARTNER HERO WOD

CROSSFIT TRENCHES – CrossFit

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“MANRIQUE” (AMRAP – Rounds and Reps)

SAT 8/13

HERO WOD: “MANRIQUE”

Partner WOD

33min AMRAP of:

8 Man makers 35/20

5 Burpee Box Jump 24/20

19 AKBS 53/35

85 DU

Divide reps as desired, one athlete works at a time.

Former-Marine sergeant Daniel Manrique dedicated his life to helping emotionally scarred veterans get back on their feet. And his death at the hands of a fellow Marine with post-traumatic stress syndrome showed the importance of Manrique’s mission, to get veterans the help they need, friends said.

Manrique, 33, of Thousand Oaks worked with Team Red, White & Blue, (Team RWB) who affectionately refer to themselves as “Eagles.” RWB is a non-profit group helping veterans overcome their feelings of isolation, transitioning them back to the community. He also volunteered with a hospital helping the homeless and at a local church working in daycare.

Manrique served with the 2nd Combat Engineer Battalion, 2nd Marine Division as a radio operator and deployed to Afghanistan in 2007 with the 26th Marine Expeditionary Unit.

Like many Marines, Dan loved physical fitness, serving his country, and beer.

In 2015, Dan launched a craft beer company with his close friend, Tim O’Brien, creatively named the O’Brique Brewing Company, with the goal of “making great beer that follows and builds upon the lessons of the military…service, camaraderie, and causes greater than ourselves.”

Sadly, on November 7th 2018, Dan was one of 11 killed in the Thousand Oaks shooting at a local bar.


TULUKA

CROSSFIT TRENCHES – CrossFit

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Metcon (No Measure)

Grip Strength – NFT: 600m (3 loops around building) Farmer carry – athletes choose weight

Metcon (Time)

5 RFT of:

10 Clean & P Press 95/65

10 Ring Push-up (start with elbows locked and bring chest to rings)

10 Slam ball 40/30

10 Weighted Step ups 24/20 & 40/30 slam ball on either shoulder

*1min rest*

PARTNER UP!

Announcements

Olympic Lifting Total on Mon 8/8
Squat Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max) – can be any clean & any jerk

CROSSFIT TRENCHES – CrossFit

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CHEECH AND CHONG (Time)

In teams of 2

For time:

Cash-in: 2K row

90 Med-ball Sit-up 20/14 (passing MB to each other)

80 Squat Jump to Plate 3/2 45# plates

70 HRPU

60 Box Jump Overs 24/20

40 AKBS 53/35

30 Pull-ups

20 DB Complex (DB push up + Right arm row + Left arm row) 50/35

10 Shoulder Press 95/65 (no rack)

Cash-out: 40 Jumping Candlesticks

1 athlete works at a time, divide reps as desired

AGOSTO CINCO

Announcements

Olympic Lifting Total on Mon 8/8
Squat Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max) – can be any clean & any jerk

CROSSFIT TRENCHES – CrossFit

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Metcon (AMRAP – Rounds and Reps)

With a running clock:

5min AMRAP of:

6 HRPU

16 DU

3min Rest, then…

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

4 Hang Power Clean 115/85/85

14 Weighted Russian Twists 15/10/10

Metcon (No Measure)

Cool down: https://www.youtube.com/watch?v=PsR5dGvjyxk

TORTOISE

Announcements

Olympic Lifting Total on Mon 8/8
Squat Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max) – can be any clean & any jerk

CROSSFIT TRENCHES – CrossFit

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TORTUGA (Time)

For time:

CASH IN: 20 Burpees (one time only)

600m Forward Sled Drag @ sled weight (30# – no weight added)

15 OHS 95/65 (no rack)

400m Forward Sled Drag @ 50% BW (include 30# sled weight. For example, for someone who is 150 lbs, they will add 45 lbs which will equal to 75 lbs)

10 OHS 95/65 (no rack)

CASH OUT: 20 Burpees (one time only)

Finisher: Tabata – Coach’s discretion