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Frisco CrossFit – WOD

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chin-ups (3 – 5)

3 – 5 set of max rep attempts. STRICT CHIN ups

Metcon (Time)

For time:
1000 M Row
50 Russian Swings (1.5/1.0 – 2.0/1.5)
40 Lunges / leg
30 Mtn Climbers / leg
20 Box Jumps – Burpee Box Jump (24/20)
10 T2B – T2B+Pull up

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Frisco CrossFit – WOD

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L-Sit (10 x 10)

10 sets of 10 sec holds on boxes, pbars or rings.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes:
10 Wall Ball (20/14)
8 Pull ups
6 Deadlift (225/155)

Mobility work

Roll out for 10 minutes

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Frisco CrossFit – WOD

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Metcon (Distance)

“Rock”
Three, 5 minute Rounds of:***

10 – Power Cleans 135/95 lbs
15 – Box Jumps
15 – Burpees
30 – Sit ups

***Once all reps are complete, use the remainder of the 5:00 minutes to Row for a max distance and then rest 1 minute. The Distance completed is your score for that round. The total distance for all 3 rounds is your score for the WOD.

NOTE:

MarineWOD would like to recognize Sgt Renata Rock, born March 10, 1986 in Seattle, Washington. Sgt Rock joined the Marine Corps on December 29, 2008. She did one tour in Afghanistan on a CST (Cultural Support Team). Sgt Rock was also named the NCO of the year in 2012 by her Battalion and upon returning from her time overseas instructed Marines as part of a pre-deployment training cycle. Not only was Sgt Rock an ideal example of what a Marine should be, she was also a very driven individual when it came to fitness. She began martial arts at the age of 5 and went on to box in the Junior Regional Golden Gloves competition. This combination of being a challenge driven individual and a determined Marine made her a valued asset to any operation. Her mother Cherie Rock elaborated by saying that she was always able to find success in what she did as a Marine while maintaining an “irreverent sense of humor” with everyone she came in contact with. Marines that knew Sgt Rock described her as “a badass Marine” (Armond Johnson) and said “she was a good woman and an even better Marine” (Thomas Favreau). Unfortunately at the age of 27, Sgt Renata Rock, took her life in July of 2013. Too often do things like this happen where you find a Marine, like Sgt Rock, who personified our esprit de corps but was unable to get the help that she needed during her transition back to US soil after her time overseas. This WOD “Rock” is designed to bring awareness to this epidemic that plagues our Marine Corps, as well as the other branches of service, and to honor her with a WOD worthy of the name “Rock”!

MarineWOD salutes you Sgt Rock and Semper Fidelis!

Please show your support for Sgt Rock by taking pictures and send them to us at www.marinewod.com (manning@marinewod.com), post times on underneath the WOD or post on FaceBook, Instagram, Twitter #sgtrockwod #marinewod @marinewod

Also check out www.22kill.com an initiative to raise awareness about the statistic that 22 veterans commit suicide each day.

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Frisco CrossFit – WOD

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Ring Push ups (5 x 10)
Use a box to get level if needed.

Use a box to elevate your feet if needed.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes:
5 / 5 DB Snatch (35/25 – 55/35)
10 KTE
20 Lunges (total)
Mobility work
2 minutes – Straddle
2 minutes – Pike

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Frisco CrossFit – WOD

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Romanian Deadlift (3 x 10)

@50% of 1RM

Metcon (AMRAP – Reps)

Tabata:
Burpee
Air Squat
Row for cal
20 sec work / 10 sec rest x 8 rounds each
1 minute rest between movements
Total lowest rep / cal count across 8 rounds for each movement for 1 score.

Mobility work

Wall Stretch 2 min down – 2 min down
Hamstring Stretch of choice 2 min

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Frisco CrossFit – WOD

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NOTE:

MarineWOD & Frisco CrossFit would like to recognize former Marine Captain Bob Lund. He was commissioned in the Marine Corps in 1966 and served until 1971, spending nearly a year in Vietnam. During his time in Vietnam, Capt Lund flew over 500 missionsas a helicopter gunship pilot engaging the North Vietnamese Army in over 45 fire fights while supporting Marine infantry and reconnaissance units. For his service in Vietnam he received four commendations for valor including the Distinguished Flying Cross. On October 2, 1968 while doing a low level search for the enemy Lund’s helicopter came under fire resulting in the helicopter crashing into a hill while evading incoming fire. Bob and the other crew members survived although sustaining injuries sending him to Guam for 4 months to recuperate before returning to action. After his time in Vietnam Lund spent the remainder of his time on active duty at Marine Corps Air Station Cherry Point, NC as a search and rescue pilot. Not only was Captain Bob Lund an outstanding Marine while on active duty but he has continued supporting Marines by working as a volunteer with the Marine Corps Scholarship Foundation for the past 8 years. During the current school year, the MCSF has given over 2,000 needs based scholarships amounting to over $6 million to the children of Marines and former Marines Even the name Lund goes back hundreds of years with the Family Crest of Arms containing the phrase Semper Fidelis. Although Bob Lund has done more than most he still says “The Marine Corps gave me more than I gave it, and I’m still trying to even the score” which perfectly demonstrates his dedication to the Corps.

Metcon (Time)

“Lund”

1 RFT:
800m run
12- Pull ups
24- KB Swings
48- Toes to bar
96- Sit ups
48- Push ups
24- Deadlift 225/185 lbs
12- Pull ups
800m run

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Frisco CrossFit – WOD

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Snatch (8 x 2)

4@60% of 1RM from position 1.
2@65% of 1RM from position 1.
2 @70% of 1RM from position 1.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:
15 Sit ups
15 Box Jumps (24/20)
15 KB Swings (1.5/1.0 – 2.0/1.5)

Mobility work

Hanging Scap Depression – 4 x 10
Straddle Stretch – 2 minutes

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Categories: WOD

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