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Frisco CrossFit – WOD

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Metcon (Time)

3 RFT: 10 min cap
10 V ups
10 Front Squats (135/85 – 155/105)
10 Box Jumps (24/20)
Rest 5 min

Metcon (Time)

3 RFT: 10 min cap
10 Wall Ball (20/14 – 30/20)
10 Pull ups – C2B
10 KB Cleans (1.5/1.0)**
**5 per side
Rest 3 min

Metcon (Time)

3 RFT, in pairs:
300 M Row**
**partner A rows 300 M AFAP, then partner B rows 300 M AFAP and repeat until both have rowed 3 times.
Track total time to row.

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Categories: WOD

Frisco CrossFit – WOD

MARINE WOD “Giff”
“He was what all Marines, husbands, and fathers strive to be. I will never forget him, he motivates me everyday, when I think I can’t do something or go any further I just think of him and I know he would never have quit or stopped and it gives me the strength to carry on.”

- Brian Lelievre (Gunny Giff’s cousin and fellow Marine)

Gunnery Sgt. Jonathan Gifford WOD

KIA July 29, 2012

Posthumously awarded the Navy Cross, the second highest military decoration for valor.

Nominated by his Cousin and Former Marine: Brian Lelievre

Gunnery Sgt. Jonathan Gifford has been nominated by his fellow Marine and Cousin Brian Lelievre. Giff as he was called will forever be remembered as one of the most prestigious examples of a Marine in our history as a Corps. Not only was he a legend amongst his fellow Marines but also a leader of men and more importantly a loyal father, and husband. Brian described Giff by simply saying, “he was really just a good human being, loved and cared deeply for his family, and the ones he served with.” He went on to describe the day that he saw Giff graduate boot camp at MCRD Parris Island and how from that point on all he wanted to be was a Marine. He later followed in his cousin’s footsteps and joined the Corps. Brian noted that, “What stuck with me the most was how devoted a father and husband he was.” describing his cousin.

Gunnery Sgt. Jonathan Gifford was killed in action July 29th 2012 during combat operations in Afghanistan and was posthumously awarded the Navy Cross for his actions. Simply because no one can say it better we have posted a video of U.S. Marine Corps General John M. Paxton Jr., Assistant Commandant of the Marine Corps presenting the award to Gunnery Sgt. Gifford’s family. He does an amazing job of sharing his story and legacy. Gunnery Sgt. Gifford, you will not be forgotten and you are the definition of inspiration. Brian fondly and concisely describes Giff in saying, “He was what all Marines, husbands, and fathers strive to be. I will never forget him, he motivates me everyday, when I think I can’t do something or go any further I just think of him and I know he would never have quit or stopped and it gives me the strength to carry on.” Before doing the #gunnygiffWOD (or) “giff” please take the time to watch the video and remember why we are doing this WOD in his honor.

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Metcon (AMRAP – Rounds and Reps)

AMRAP 30 min**
“Giff”
800 M Run
24 Power Snatch (75/55)
4 Bar MU
4 Turkish Get ups – 2/side (1.5/1.0)
**by design this is a 4 RFT WOD but we’ll do a 30 min AMRAP today

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Categories: WOD

Frisco CrossFit – WOD

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Good Mornings (3 x 10)

Stay light and keep your back safe.

Metcon (Time)

For time:
400 M Run
+
4 Rounds
20 Double Unders
10 Deadlifts (135/95 – 185/155)
20 Weighted Sit ups (45/25)
+
400 M Run
Use plates for weighted sit up. You can hold plate however you like.

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Categories: WOD

Frisco CrossFit – WOD

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Metcon (AMRAP – Rounds and Reps)

AMRAP 3 minutes, 3 rounds
12 Back Squat (95/65)
6 Jerk (95/65)
Rest 1 minute

Metcon (No Measure)

3 Rounds, each person**
Teammate 1: Rows for 1 minute
Teammate 2: KB Static Hold (1.5/1.0)
**Switch places after 1 minute.
**30 seconds to transition
Teammate 2 Holds 1 KB in front Rack.

Metcon (AMRAP – Rounds and Reps)

AMRAP 1 minute, 5 rounds
5 Wall Ball (20/14)
5 Burpee
Rest 1 minute

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Categories: WOD

Frisco CrossFit – WOD

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Back Squat (5 x 1)

Go for 1 max rep

Metcon (Time)

For time:
10,9,8,7,6,5,4,3,2,1 Burpees
1,2,3,4,5,6,7,8,9,10 Power Clean (95/65)
Reduce Burpees by 1 and increase Cleans by 1 each rnd. FOCUS: Light & Fast

Metcon (Time)

For time:
10,8,6,4,2 Burpee Pull ups
2,4,6,8,10 Cleans (185/135)
Reduce Burpee PU’s by 2 & increase Cleans by 2 each round. FOCUS: Heavy & Steady

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Categories: WOD

Frisco CrossFit – WOD

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Pistols (0)

Pratice pistols for 10 minutes

Metcon (5 Rounds for reps)

EMOM for 30 minutes:
1st min: 10 Deadlifts (185/135)
2nd min: 12 Cal Row
3rd min: 40 Double Unders
4th min: 12 Russian Swings (2.0/1.5)
5th min: 10 Box Jump Overs (24/20)
6th min: Rest

Start back over at 1.
Track total reps for each round. Possible score for each round is 84.

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Categories: WOD

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