Week of November 5th 2018

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Monday, November 5th 2018

Hero WOD week.

This is going to be a hard week of workouts. Remember to stay hydrated, eat well and get a good night’s sleep.

What is a Hero WOD?

Many service men and women use Crossfit as a training regiment. As such, when a Crossfitter is lost in the line of duty, a special WOD can be created to celebrate their life and love of CrossFit.

Why is a Hero WOD different?

Hero WOD’s are a grueling event. We sweat in memory of everything that particular individual gave in their life for someone else. The workouts will usually consist of a longer duration of workouts with higher reps, rounds, and weights.

Who can do a Hero WOD?

Everyone. The WOD’s are purposely programmed to be a harder WOD as we are sharing in the sacrifice of our fallen brothers and sisters. Having said that, as ever, the WOD’s are scaleable.

Week 7 of 12, Day 1

A.
Back Squat
Set 1 - 5 reps @ 70%, rest 2-3 min.
Set 2 - 5 reps @ 80%, rest 3-4 min.
Set 3 - 2 reps @ 85%, rest 3-4 min.
Ste 4 - 3 reps @ 90%
Ste 5 - 1 reps @ 100%

B.
Front Squat
Set 1 - 5 reps @ 65%, rest 2-3 min.
Set 2 - 4 reps @ 75%, rest 2-3 min.
Set 3 - 4 reps @ 80%, rest 3-4 min.

Set 4 - 4 reps @ 85%

C.
8-minute running clock:

8 Rounds
20 sec. Max. Crossover Mountain Climbers
10 sec. Rest
8 Rounds
20 sec. Max. Sit-Ups
10 sec. Rest

Tuesday, November 6th 2018

A.
HERO WOD
“HAVANA”

25 min. AMRAP
150 Double Unders
50 Push Ups
15 Power Cleans 185/125lbs

Fitness:
25 min. AMRAP
100 Double Unders
30 Push Ups
10 Power Cleans 135/85lbs

Beginner:
25 min. AMRAP
75 Single Skips
20 Box Push Ups
10 Power Cleans 75/55lbs

https://crossfit.com/workout/2018/02/20#/comments

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

Wednesday, November 7th 2018

A.
HERO WOD

“Marston”

20 min. AMRAP
1 Deadlift 405/275lbs
10 T2B
15 Bar Facing Burpees

Fitness:
20 min. AMRAP
3 Deadlift 275/185lbs
10 T2B
15 Bar Facing Burpees

Beginner:
20 min. AMRAP
10 Deadlifts 135/95lbs
15 Burpees
20 Sit Ups

https://www.crossfit.com/workout/2016/09/27#/comments

Olympic weightlifting class

A.
Every 90 sec. for 9 sets
1 Squat Snatch with 6 sec. pause above knees + 1 Squat Snatch, start @ 65%, go up every 2-3 sets

B.
12 min to work up to a heavy set of 3 TNG Power Cleans

C.
12 min to work up to a heavy set of 5 Push Jerks

D.
10 min. easy bike or row

Thursday, November 8th 2018

Week 7 of 12, Day 2

A.
Back Squat
Set 1 - 4 reps @ 70%, rest 2-3 min.
Set 2 - 4 reps @ 75%, rest 2-3 min.
Set 3 - 4 reps @ 80%, rest 2-3 min.
Ste 4 - 4 reps @ 85%

B.
Front Squat
Set 1 - 5 reps @ 60%, rest 2-3 min.
Set 2 - 5 reps @ 65%, rest 2-3 min.
Set 3 - 5 reps @ 70%, rest 2-3 min.
Set 4 - 5 reps @ 70%

C.
Shoulder Press
Set 1 - 8 reps @ 70%, rest 2-3 min.
Set 2 - 8 reps @ 75%, rest 3-4 min.
Set 3 - 8 reps @ 80%, rest 3-4 min.
Ste 4 - 8 reps @ 85%

Friday, November 9th 2018

A.

HERO WOD

“SHIP” (partner version)

9 Rounds
7 Squat Cleans 185/125lbs
8 Burpee Box Jumps 36/30”
Partners can split the workout however they like!

Fitness:
9 Rounds
7 Squat Cleans 135/85lbs
8 Burpee Box Jumps 30/24”
Partners can split the workout however they like!

Beginner:
9 Rounds
7 Squat Cleans 95/65lbs
8 Burpee Box Jumps 24/20”
Partners can split the workout however they like!

https://www.crossfit.com/workout/2012/07/24#/comments

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Saturday, November 10th 2018

2018 Chinook CrossFit Open

Please sign up in RhinoFit before Thursday so that I can make a heat times and a workout schedule.

Sunday, November 11th 2018

A.
HERO WOD
“Nutts”
For time:
10 HSPU’s
15 Deadlift 250/165lbs
25 Box Jumps 30/24”
50 Pull Ups
100 Wall balls 20/14lbs
200 Double Unders
Run 400 meters with a 45/35lb plate

Fitness:
10 1 Abmat HSPU’s
15 Deadlift 185/125lbs
25 Box jumps 24/20”
50 Banded Pull Ups
100 Wall Balls 14/10lbs
100 Double Unders
Run 400 meters with a 35/25lb plate

Beginner:
10 DB Push Press 35/20lbs
15 Deadlift 135/85lbs
25 Box jumps 20/15”
50 Ring Rows
75 Wall Balls 10/8lbs
200 Single Skips
Run 400 meters

https://www.crossfit.com/workout/2010/05/28#/comments

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Olympic weightlifting class

A.
Every 90 sec. for 9 sets
1 Squat Clean with 6 sec. pause below knees + 1 Squat Clean + 1 Jerk, start @ 65%, go up every 2-3 sets

B.
12 min to work up to a heavy set of 3 Hang Power Snatch from below knees

C.
12 min to work up to a heavy set of 10 Romanian Deadlift

D.
10 min. easy bike or row

Oleksiy Dakhno