Daily WOD

There seems to be a lot of misconception on what certain Body Fat percentages look like.
First let’s all look at what they really all look like:

This chart shows you what real percentages look like so there is no more mistaken what you think you are or what your goal is to be.
Now, the sign up sheet for the body fat truck is up on the desk, but there is only 5 names on it, WTF!

listen, the first part of your goal is knowing where you are at.  If you don’t find that out how can you know where you want to go?
So, sign up for the fat truck.  It should be a necessity to you.

Workout:

D.T.

5 Rounds @155/110

12 Deadlifts
9  Hang Power clean
6 Push Jerks
No, you cannot use three or two different bars.  I know the deadlift is going to be easier than the rest of the movements, that is designed on purpose.

After the wod…

Front Squat

3-3-3-3-5
Same weight for all sets

JERRY

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan.

He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

Run 1 Mile
Row 2,000 Meters
Run 1 Mile

Workout:

3 Rounds
Run 400
30 Box Jumps @24/20
30 Hang Power Clean @95/65

Lift:

Back Squat
7 x 3 @80%

Workout:

“Pat”

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

• 25 pull-ups
• 50-ft. front-rack lunge, 75 lb.
• 25 push-ups
• 50-ft. front-rack lunge, 75 lb.

6 Rounds for Time
Wearing a 20lb vest

Workout:

“Holleyman”

U.S. Army Staff Sgt. Aaron N. Holleyman, 27, of Glasgow, Mississippi, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on Aug. 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters, Shelby and Erin; son, Zachary; parents, Ross and Glenda; and siblings, Kelly and Daniel.

30 Rounds
For Time

5 Wall Ball Shots @20/14
3 Handstand Push ups
1  Power Clean @225/135

Workout:

NEDSpecial Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

He is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

• 11 body-weight back squats
• 1,000-meter row
• 7 Rounds For Time

Workout:

Nate
As many rounds as possible in 20 minutes

2 Muscle -Ups
4 Handstand push-ups
8 Kettlebell Swings  70/55

Sub for the Workout:

Muscle Ups (perform 6 Pull ups and 6 Dip OR 6 Push Ups for each Muscle Up)
HandStand Push ups (perform Handstand Push Ups off a High Box or Shoulder Presses)
Kettlebell Swings (Just go Lighter)

This is Hero Week!
This means we’ll be doing a Hero Wod Everyday this week, Why?
Hero wods unlike the shorter more intense ones are much more mental draining on yourself than the shorter ones.
They force you (well, if you force yourself to keep moving and mentally drive through this long torturous word)

Next:
Your body is always in a regenerative right?

This being the case, it would seem very important that what you put in your body would effect your bodies regenerative process.
This means if you eat shit your body would be regenerating with shit because that is what you’re eating.

Knowing this if you cared about yourself you would eat well so your body has the correct nutrition to rejuvenate itself.
Maybe this piece of information I pointed out will change your nutritional intake
if not then maybe well have to try something else.

Workout:

“Adam Brown”

For times
Two rounds of:
295/195 lb deadlift -24 reps
24 box jumps 24/20 inch box
24 wallball shots -20/14lb ball
195/125 lb bench press – 24 reps
24 box jumps- 24/20  inch  box
24 wallball shots- 20/14lb ball
145/95lb clean- 24 reps

Workout:

100 Double Unders
20  Pull ups
30  Swings @70/55
40 Knees to Elbows
50 Burpee
40 Push Press @75/45
30 Wall Balls
20 Pull ups
100 Double Unders

I’m going to have a nervous breakdown!
One question came to mind when I saw this mess, “Whomever was responsible for this, did you pass Kindergarten?”
Because Nicole who teaches 5 year olds couldn’t believe and adult was responsible for this.  And being that we don’t have any kids working out at the gym at 5:30am it must have been an adult.
I don’t get it, it’s not myself that I think of when i see this but your training partners, this is a Huge Fuck You to whomever goes for a rope after they left this right.
It’s not hard cleaning up after yourself, and it is actually being considerate for everyone else who uses the gym.  So maybe we can try a little harder to make sure this doesn’t happen again.  What’ya say before I shoot myself in lose all faith in humanity and shoot myself in the head.
Workout:

10 Burpee
5     Reps Power Clean @ 165/105
10   Reps Front Squat  @ 165/105
5     Reps Split Jerk @ 165/105
Complete 6 Rounds Each round for Time with 60 seconds between rounds
Your score is total time for all 6 Rds.

After…

Heavy Dumbbell Lunges
5 x 10