WODs for Sept 11th-16th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Emily”- modified as work/rest with a partner to complete:
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
200m row sprint
Rest while partner works
Post time to chalkboard/journals

In memory and in honor of:
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Monday 5pm STRONG Specialty Class

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Squat clean
3-3-3-3-3-3 (30 minute time limit)
Post heaviest 3 rep set to chalkboard/journals
-then-
5 rounds for time of:
10 push ups
10 ring rows
10 butterfly sit ups
Post time to chalkboard/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
Compare to!
21-15-9 reps/round for time of:
Deadlift (100/75kg)
Ring dips
Box jumps (24/20#)
Post scaling and time to chalkboard/journals
Compare to July 20 2017

Wednesday 5pm Olympic weightlifting technique class

Thursday’s WOD (Whole Life Challenge Prelim WOD) at 6, 7, 9am and again at 4 and 6pm
For time complete:
30 wall ball shots (20/14#)
20 KB swings (USA 24/18kg)
10 burpees
30 KB swings
20 burpees
10 wall ball shots
30 burpees
20 wall ball shots
10 KB swings
Post time and scaling to chalkboard/journal… and to the WLC website

Thursday 5pm open training hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Part 1-
CrossFit Baseline
500m row
40 air squats
30 butterfly sit ups
20 push ups
10 pull ups
Compare to PR white board time OR Dec 7 2015 OR your first WOD in your journal for most of you!
-then-
Part 2-
Push press, 2 reps
Every other minute for 10 minutes
Post 2RM to chalkboard/journal/PR white board
Compare to: June 23 2017 3RM, Feb 28 2017 3RM, Jan 19 5RM, July 20 2016 7×3, May 24 2016 7×3, March 2 2016-5×5, Dec 30 2015-7×3, Dec 12-1RM

Saturday Events
8:15am meditation class- all experience levels welcome
9:30 am group WOD
10:30am food tasting (yes, free food) provided by Territory Foods- WLC compliant and Whole30 approved meal service company.