2/18 🇺🇸 HERO SATURDAY 🇺🇸

Tama

For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.

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Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

Ray Traitz
2/17 Friday

Warm Up 

3 minutes jump rope

3x 10 reps

  1. OHS (bar or bands)

  2. Good mornings (bar or bands)

  3. Strict TTB/ V- ups

  4. Strict ring dips to true support/ feet elevated bench or box dips

  5. Towel pull ups

WOD

Complete the following:

100 walking lunges

100 sit ups

100 Russian twist 

100 walking lunges

Ray Traitz
2/16 Thursday

Warm Up 

Combo activation #5

  1. Overhead banded circles

  2. 7 Planche push ups

  3. Hitchhikers

  4. 7 Ultra wide under hand pull ups/ band rows

  5. Lateral band walks 

  6. 7 Jump lunges

  7. 10m toy soldiers 

  8. 7 TTB/ v ups

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

5 minute AMRAP

10 DB shoulder to over head

5 complex

(3 mountain climber + 3 squat jumps)

*3 minute rest period

Game:

5 minute AMRAP

5 DB snatch L

5 DB snatch R

15 double unders/ 25 singles

*3 minute rest period

Cash out:

5 minute AMRAP

5 devils press

5 burpees over DBs

Bonus

???

Ray Traitz
2/15 Wednesday

Warm up 

DB squat thrust warm up

3x

  1. 3 squat thrust

  2. 10 squats

  3. 3 squat thrust

  4. 10 DB presses

  5. 3 squat thrusts

  6. 10 alternating DB rows

  7. 3 squat thrusts

  8. 10 DB swings

  9. 3 squat thrusts

  10. 10 Russian twists

WOD

5 rounds of:

10 single leg deadlift + bicep curl + over head press (L/R)

2 minute 30 second run (cardio)

20 alternating leg v-ups

Ray Traitz