Saturday Partner WOD!!!!

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Warm-up

Coaches Choice

Metcon (Time)

Partner WOD – Teams of 2

TIME CAP – 40 Minutes

20 Rounds

15/12 Cal Bike

12 Single Arm KB Thrusters 53/35

DIRECTLY INTO:

20 Rounds

15/12 Cal Row

12 Russian KB Swings 70/53
Partner 1 starts on the bike. Once finished, partner 2 can start on the bike while partner 1 starts on the thrusters. Do the same with the row and KB swings combination. ALL reps must be completed before performing the next movement.

Hero WOD Friday

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Tyler (Time)

5 Rounds for time of:

7 Muscle-ups

21 Sumo Deadlift High-Pulls, 95#
In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
To learn more about Tyler click here

Bob (Time)

For Time

13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:

Hand Release Push-Ups

Air Squats

Sit Ups
This memorial workout is dedicated to Robert “Bob” William Nowling who passed away peacefully in his home in Laporte, Colorado on November 27, 2020. Bob was born to Robert and Lavina Nowling on October 14, 1929 in Council Bluffs Iowa.

After high school, he served in the United States Air Force during the Korean Conflict. After his military service, he attended Hastings College in Hastings, Nebraska and Iliff School of Theology in Denver.

Bob enjoyed camping with his family and became an avid marathon runner and bicyclist. He loved to travel, meet people, and explore new places.

Bob dedicated his life to the service of the Lord as a Methodist Minister in Nebraska and was a board-certified hospital chaplain. He served as the head chaplain at Swedish Medical Center in Englewood for over 20 years.

He is preceded in death by his parents, his first wife Jackie, his sister Marilyn Moore, and brother David.

Bob is survived by his wife Maria; his sister Sandra Krueger; his children Kenneth (Louise), Mary Hartman (Dan), Jenny Martin (Aaron) and David (Roxane). He has five grandchildren and five great-grandchildren.

Due to Covid restrictions, he will be inurned at a private service at Fort Logan National Cemetery in Denver, Colorado. Because of his passion to serve and help others, please make any donations to your local food bank to help those in need.

The workout was designed by Coach Ryan Garcia of Wild Horizons CrossFit @wildhorizonscrossfit. Bob was an athlete at Wild Horizons for 2 years. They trained 3 times a week for 1 hour each day. Bob had been showing signs of dementia, and his wife began implementing lifestyle changes in order to try and help him. The most prominent changes she made for him were relative to his nutrition and fitness. Coach Ryan said:

“I grew very fond of my sessions with Bob, and the bond we formed over the 2 years extended beyond the gym. I learned a lot from Bob, and working with him was a fun professional challenge that

Metcon (Time)

For time with a partner:

30 rounds of

-6 cal bike

-6 push-ups

-6 hang power snatches 75/55

-6 T2B
35 min time cap

I go, you go style

Michelin Man

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Warm-up (No Measure)

500m row

:30 achilles stretch

world’s greatest stretch (2 each side)

10 empty barbell good mornings

50 singles

10 deadlifts 45/35

start adding weight for deadlifts

Deadlift (10 x 2 @65-75%)

10 min EMOM

**go heavier than your weight on 12/22/2020**

Michelin Man (3 Rounds for reps)

3 sets of 5:00 min AMRAPS:

5 D-Ball over the shoulder 90/70

15 DB box step-ups 24″/20″, 50/35

30 DU’s

*REST 2:00 mins in between sets*
Start at the top each round. Hold DB any way you’d like.

Chester Cheetah

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Warm-up (No Measure)

300m run

:30 couch stretch

:30 pigeon stretch

5 yogi push-ups

200m run

10m lateral lunges

10 air squats

10m inch worm

grab a bench and start warming-up to your bench press weight

Bench Press (5 x 5 @60-70%)

every 2 mins

**go heavier than your weight on 12/9/2020**

Chester Cheetah (Time)

3 rounds for time of:

35 wallballs 20/14

400m run

15 HSPU

Mr. Clean

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Warm-up (No Measure)

15/12 cal assault bike

10m elbow/reach stretch

:30 iron cross stretch

12/10 cal assault bike

5 sumo squats

10 PVC pass throughs

5-10 ring rows

start warming up to your FS weight

Front Squat (10 x 3 @ 70-75%)

10 min EMOM

Mr. Clean (AMRAP – Rounds and Reps)

18 min AMRAP:

3 squat cleans 155/105

6 bar facing burpees

9 pull-ups

16 abmat sit-ups
RX+= 185/125

Energizer Bunny

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Warm-up (No Measure)

300m row

20m bear crawl

5 cherry pickers

300m row

10 arm circles (forward & backward)

:30 dead hang from the bar (activate & deactivate)

10m walking lunges

Strict Pull-Ups (1, 2, 3, 4,…….10, 9, 8, 7,…….1)

minimize rest. Log largest unbroken set.

**18 min time cap**

Energizer Bunny (4 Rounds for time)

4 sets every 5 mins for time:

-25/20 cal row

-20m overhead walking lunges 50/35

-16 Alt. DB snatches 50/35
Break up the R/L for the OH walking lunges any way you’d like, but split evenly.

Run w the Devil

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Run w/ the Devil (Time)

15 Rounds for Time

10 GHD Sit-ups

3 Double DB Squat Clean Devil Presses

Run

1 Round = Mile run

2 Rounds = 800m Run

3 Rounds = 500m Run

4 Rounds = 200m Run

5 Rounds = 100m Run

*May complete runs in any order

**RX+ = vested
DB Squat Clean Devil Press =

Burpee + double dB Squat clean + press

(You can catch dbs in the squat clean position and thruster out)