2/14 Tuesday

Warm up 

Body weight warm up #3

3x 10 reps

  1. Jump lunges

  2. Push-ups + toe taps

  3. Single leg bridge

  4. Multi-direction leg swings

  5. Pull-ups/ Ring/TRX/ sheet rows

  6. Dips (rings/ box/bench/chair)

Partner WOD

23 minute ping pong

3x of 20 second shuttle sprint

7 push up and over 

3x of 20 second shuttle sprint

7 prisoner step ups

7 burpees

Ray Traitz
2/13 Monday

Warm Up 

Barbell complex warm up #2

  1. Snatch grip deadlift

  2. Hang power snatch

  3. Snatch grip push press

  4. OHS

  5. Full snatch

WOD

(Barbell if you have one/ sub with sandbag)

3 rounds for time

15 power snatches

15 SDHP

15 thrusters

Ray Traitz
2/11 🇺🇸 HERO SATURDAY 🇺🇸

T
5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint

Rest 2 minutes

Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood

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Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

Ray Traitz
2/10 Friday

Warm Up 

Straddle warm up

👉🏽All in the straddle position 👈🏽

3x 10

  1. Skater jumps

  2. Push-ups (in straddle)

  3. Inchworm (in straddle)

  4. Lateral lunges (stationary)

  5. Pop squats

  6. Star sit-ups

Partner WOD

20 minute ping pong

14 double unders / 21 singles

3 complex

(4 mountain climbers + 3 squat jumps)

4 burpees

3 prisoner step ups

Ray Traitz