W.O.D.

  • Thursday June 22nd


    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).


    WOD

    Scotty

    Complete as many rounds as possible in 11 minutes of:
    5 deadlifts, 315/215
    18 wall-ball shots, 20/14
    17 lateral burpees

    Post rounds completed to comments.


    Cash Out

    2:00 Max Effort Calories Concept Rower

    Rest 3:00

    Repeat


    Post rnds and reps of Scotty and total Cal

  • Wednesday June 21 - Rest Day / active recovery

    WOD

    Rest Day 
    Open/Active Recovery 
    North 11-1 and 530-7
    South 11-1 and 5:00-6:30

  • Tuesday June 20th

    WOD

    With a continuously running clock

    #1.Min 1-4: 2 Rounds of
    12 OHS 95/65
    6/4 L Pull Ups

    Min 4-8: Run 400m rest remainder

    #2.Min 8-12: 2 rounds of
    12 Alt DB Snatch 45/35
    6/4 Strict HSPU

    Min 12-16:  Run 400m rest remainder

    #3. Min 17-20: 2 rounds of
    15 KBSDLHP 1.5/1
    10/7 Ring Dips

    Min 20-24: 400M Cool Down Run *Take all 4:00 to complete

    ***With the remainder of ea 4:00 athletes will rest. You can not start the next 4 minutes

    Post you score as time it took you to complete each. ex 1-2:12, 2-3:05, 3-2:25

  • Monday June 19th

    WOD

    Strength/BB
    EMOMx12 Climbing
    Snatch P/S/S

    Conditioning
    21-15-9 reps of
    Hang Power Cleans 115/85
    Pull Ups
    Push Ups

  • Sunday June 18th


    “ALWAYS”

    Sarah Avery, born December 2, 1992, and held by God June 18th, 1994. Though we never met, we will never forget….Always Missing Sarah.

    Precious Sarah died on June 18th, 1994, just 18 months and 16 days old from viral acute myocarditis. From that year forward, June 18th was a dark day for the Julius family and an emotionally dangerous time for Sarah’s mother, Cathy. Weeks leading up to that day became increasingly difficult and most years she simply did not function – there was an absence of herself as grief overwhelmed her – her chest stayed tight, constricted and she often couldn’t find the strength to stand and struggled finding her breath or will to continue. This was Cathy’s June 18th for 18 years.

    In 2012, Cathy joined Crossfit NWA and like most people she anticipated changes in her health, appearance, and even her confidence. What she did not anticipate was the transformation of the most dreaded day of the year for her entire family.

    Each year during the Always Missing WOD, many athletes shared stories of lost children, siblings, and loved ones who they honored during their workout. While AMS means Always Missing Sarah to the Julius Family, their hope is to share this legacy with all those grieving. The WOD exists for all those desperately missing someone gone too soon with the hopes that we can all lift each other.

    This WOD, designed to capture the anguish of grief. Just like those trapped in the longing of grief, you will want to quit this WOD, however you will not be able to quit. You know you have to finish, it is a part of your legacy to honor precious Sarah, or someone just as precious to you, by finishing and remembering.

    The ‘new’ June 18th now arrives with hope and smiling through tears for the Julius family. Cathy is often heard saying that your legacy is how you treat people and the CrossFit community lifts the Julius family up each year, continuing the legacy of community and family that makes CrossFit unique. June 18th is a day to honor her Sarah and so many others who are desperately missed.

    From Cathy: We do not cry alone.. or grieve alone.. we miss, remember, and honor with some of the best people God put on this earth. Our legacy has changed… most importantly, Sarah’s legacy has changed and for that I will forever be deeply grateful and loyal to those that made it happen.



    WOD
    "Always"
    Buy In
    12 Lunges
    2 HSPU
    92 II Unders or Singles
    DOB 12/2/92

    then

    6 RFT of :
    18 Thrusters 75/55
    18 Box Jumps 20”
    16 Burpees

    Passed 6/18 and was 18 months and 16 days old.

  • Friday June 16

    WOD

    BB/Strength
    Deadlifts
    5-3-1-1-1

    Conditioning/Endurance
    AMRAPx10

    10 Alt Front Rack Reverse Lunge 135/95
    10/7 HSPU
    20 II Unders


    FX
    Deads
    5x5

    AMRAPx10
    10 Alt FR Rack Lunge F/R 95/65
    10 S2OH
    20 II Unders 

  • Thursday June 15th

    WOD

    Min 1&2 C&J 135/95
    Min 3 Rest
    Min 4&5 TTB
    Min 6 Rest
    Min 7&8 Burpee Box Jump 24/20
    Min 9 Rest
    Min 10&11 Thrusters 95/65
    Min 12 Rest
    Min 13&14 Pull Ups
    Min 15 Rest
    Min 16&17 Squat Snatch 95/65
    Min 18 Rest
    Min 19&20 MU B/R 

  • Wednesday June 14th

    WOD

    BB/Strength

    New CFT
    Clean
    Bench Press
    OHS

    Conditioning/Endurance
    MEUB Wallballs or
    Max Reps 2:00

    Post total and # of reps 

  • Wednesday June 14th

    WOD

    BB/Strength

    New CFT
    Clean
    Bench Press
    OHS

    Conditioning/Endurance
    MEUB Wallballs or
    Max Reps 2:00

    Post total and # of reps 

  • Tuesday June 13th

    WOD

    Rest Day
    Open/Active Recovery
    North 11-1 and 530-7
    South 11-1 and 5:00-6:30

  • Monday June 12

    WOD

    Strength
    EMOMx15 climbing
    Min 1-5 1 Power Clean + 1 Push Press
    Min 6-10 1 Power Clean + 1 Push Jerk
    Min 11-15 1 Power Clean + 1 Split Jerk

    Conditioning
    "Annie"
    50-40-30-20-10 reps of
    II Unders
    Sit Ups

  • Sunday June 11th



    U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.



    WOD
    "Jenny"

    AMRAPx20
    20 OHS 45/35
    20 Back Squats 45/35
    Run 400m

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