CrossFit WOD 10/10/18

Warm-up

Min 0-5

Skip-It

MIn 5-15

Burpee Broad Jumps

Single Leg Deadlift to Broad Jump

Partner wallball Throws

-Chest Pass

-Overhead Throw

-R Side Throw

-L Side Throw

-Squad Throw

Min 15-35

Deadlift Prep:

Pull to Knee

Pull to Thigh

Pull to Hip

Brief

Warm up Deadlift

Min 35-47

Metcon Prep

3-2-1 Deadlift

10-5-3 Wallballs

x5 Burpees over the bar

* R1: Utilize a weight lighter than the Metcon weight for the deadlift and wallballs

**R2: Utilize weight that is equal to the Metcon Weight for the deadlift and wallball

***R3: Utilize a weight that is greater than the Metcon Weight for the deadlift and wallball

47-58: Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here

Leave a Reply

Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

Archives