HERO WOD

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

HEAVY “JT” (Time)

For Time

21-15-9 reps of the following:

Hand Stand Push Ups

Ring Dips (Rings must touch armpit/chest area to full ext at the top every rep)

Push Ups (Chest to the ground every rep)

20/14 Vest

*Cap time: 22min*

Navy Hospital Corpsman 1st Class (SEAL) Jeffrey S. Taylor died June 28, 2005 serving during Operation Enduring Freedom. Taylor, 30, of Midway, WV; assigned to SEAL Team 10, Virginia Beach, VA; killed June 28 when an MH-47 Chinook helicopter crashed while ferrying personnel to a battle against militants in eastern Afghanistan. The crew and helicopter was heading to assist fellow soldiers attacked during Operation Red Wings. Taylor is survived by his father, John; mother, Carrie; and wife, Erin.


WHAT IF IT DOESN’T WORK?

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Weightlifting

1 1/4 Front Squats (3×3 @ 45% of 1RM )

Metcon (AMRAP – Rounds and Reps)

13min AMRAP of:

9 Med-ball Cleans 20/14

9 Burpees to a 6″ target (both hands must touch the target)

12 Reverse Weighted Lunges 6 ea side 20/14 med ball (hold med-ball on either shoulder)

12 V-Ups – Feet stay off the ground

TYPEWRITER DAY

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Weightlifting

Snatch Pulls + P & S Snatch (x 2)

2 Snatch pulls + 1 p snatch + 1 squat snatch

Homer’s Snatch Complex (1×25)

– 5 Snatch drops

– 5 Snatch balance

– 5 OHS

– 5 Power Snatch

– 5 Squat Snatch
Use the same weight for all lifts. Light-Med weight – Focus on technique.

Metcon (AMRAP – Rounds and Reps)

7min AMRAP of:

8 Single arm DB OHS (4 ea side) 50/35

8 T2B

Rest 3min, then…

Metcon (AMRAP – Rounds and Reps)

7min AMRAP of:

12/10 Cal row

6 AKBS 70/53

Healthy Habits Nutrition Challenge – Day 1

Announcements

– CFT T-shirt Pre-order going on now through 6/23! T-shirts & tanks $25. Order form at the gym.
– Nutrition Challenge starts on June 22! Sign up here: https://app.wodifyrise.com/Event/Event.aspx?u=healthyhabitsnutritionchallenge2020

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Skill

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
15min to work on DU – Max set of Unbroken Double-Unders

Metcon (No Measure)

Every 2min on the Minute, for 3 rounds (6 min total):

10 KB Thruster (2×53/35) – Start and return KBs UNDER chin, not on or in front shoulders

10 Strict Pull-ups – chin over bar to full ext at bottom

10 Box Jumps 24/20

Metcon (Time)

Finisher – For time:

100 DU

10 Candlesticks

50 Side bar hops

10 Hollow Rocks

M. P. JOHNSON

Announcements

– CFT T-shirt Pre-order going on now through 6/23! T-shirts & tanks $25. Order form at the gym.
– Nutrition Challenge starts on June 22! Sign up here: https://app.wodifyrise.com/Event/Event.aspx?u=healthyhabitsnutritionchallenge2020

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

24min AMRAP of:

Buy-In:

92 Double-Unders

7 Burpees

Then, AMRAP in remaining time of:

7 Deadlifts (275/205 lb)

24 Box Jumps (30/24 in)

450 meter Row

This memorial workout from OUTWOD @outwod is dedicated to Marsha P. Johnson. As an African-American trans woman, Marsha P. Johnson “has been consistently been overlooked both as a participant in the Stonewall uprising and more generally, LGBTQ activism. As the broader gay and lesbian movement shifted toward leadership from white cisgender men and women, trans people of color were swept to the outskirts of the movement.”

Despite this, following the events at Stonewall, Johnson and her friend Sylvia Rivera co-founded the Street Transvestite Action Revolutionaries (STAR) and they became fixtures in the community, especially in their commitment to helping homeless transgender youth. STAR provided services — including shelter (the first was a trailer truck) — to homeless LGBTQ people in New York City, Chicago, California and England for a few years in the early 1970s but eventually disbanded.

At the age of 46, Marsha’s body was found floating in the Hudson River off the West Village Piers. The police initially ruled her death a suicide despite claims from her friends and others in the community that she was not suicidal. 25 years later, NYC Anti-Violence Project re-opened this investigation.

JUNETEENTH

Announcements

– CFT T-shirt Pre-order going on now through 6/23! T-shirts & tanks $25. Order form at the gym.
– Nutrition Challenge starts on June 22! Sign up here: https://app.wodifyrise.com/Event/Event.aspx?u=healthyhabitsnutritionchallenge2020

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Rope Climb (5 ascends or progressions)

JUNETEENTH (Time)

Juneteenth, a nationally celebrated commemoration of the end of slavery in the United States.

June 19, 1865 marks the date that Major General Gordon Granger arrived in Galveston, TX, and announced the end of both the Civil War and slavery.

The 1865 date is largely symbolic. The Emancipation Proclamation, issued by President Abraham Lincoln, had legally freed slaves in Texas on January 1, 1863, almost 2 1⁄2 years earlier.

6 RFT of:

19 Weighted Russian Twists 15/10 plate

18 Sledgehammer Strikes 10/8

6 Hang Power Snatch 75/55

5 HSPU

B. Gittings

Announcements

– CFT T-shirt Pre-order going on now through 6/23! T-shirts & tanks $25. Order form at the gym.
– Nutrition Challenge starts on June 22! Sign up here: https://app.wodifyrise.com/Event/Event.aspx?u=healthyhabitsnutritionchallenge2020

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Kettlebell Swings (Kettlebell Swing Practice RKBS 4×5 AKS 4×4 )

Light-Med weight, focus on technique using glutes, hamstrings and quads instead of lower back. Practice hip hinge (bow). Try not use arms at all & “hike” the bell.

Metcon (Weight)

6min EMOM of:

Odd: 10 Goblet Squats 53/35

Even: 10 KB Alt. Snatch 53/35 (5 ea side)

2min Rest, then…

6min EMOM of:

Odd: 10 Front Squats*

Even: 10 T2B

*Score is weight used in F. Squat*

LOCAL HERO: “DORN”

Announcements

– CFT T-shirt Pre-order going on now through 6/23! T-shirts & tanks $25. Order form at the gym.
– Please check your email for the link to the new waiver. (Sorry for the multiple emails – there was an issue with Wodify) If you did not get the email, please check your junk folder. Thanks!

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

DAVID DORN (Time)

LOCAL HERO WOD: “DAVID DORN”

6 RFT of:

2 BMU

20 Hang Power Clean 95/65

20 Box Jumps 24/20

38 Sit-up

(ET: 23-30min)

David Dorn served 38 years on the St. Louis police force before retiring in October 2007. He then became chief of Moline Acres, a small town in St. Louis County.

David Dorn was shot and killed on June 2nd, 2020 after responding to a burglary alarm at Lee’s Pawn & Jewelry on Dr. Martin Luther King Drive in north St. Louis

The 77-year-old Dorn, who retired in 2007 as a captain, served 38 years with the St. Louis Metropolitan Police Department and retired in 2007 as a captain.

“He was very dedicated to youth, especially disadvantaged youth,” said Fitch, who led the St. Louis County Police Department from 2009 to 2014. “He wanted to see them succeed. He wanted to be a role model for those young men and women to go into law enforcement.”

Dorn’ s personality was “bigger than life,” Fitch said. “He was a fun guy, a happy guy. You never had to wonder what he was thinking when somebody did something incredibly stupid like a crime because he would just say it as he saw it.”

He is survived by his wife, adult children and grandchildren.


David Dorn

K. Heinrich Ulrichs

Announcements

– CFT T-shirt Pre-order going on now through 6/23! T-shirts & tanks $25. Order form at the gym.
– Please check your email for the link to the new waiver. (Sorry for the multiple emails – there was an issue with Wodify) If you did not get the email, please check your junk folder. Thanks!

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Push Jerk + Push Jerk + Split Jerk (@ 65% of Push Jerk 1RM x 5 (NOT incremental))

Perform all 3 lifts without racking the barbell

Metcon (AMRAP – Rounds and Reps)

11min AMRAP of:

8 Ring Push-up

6 S2OH 115/85 (no rack)

160 ft sprints (out and back twice from garage door to cones) *there’s a 40ft mark – each completed 40 ft = 1 rep