Workout Of The Day

(6 MIN):
200m Run / Row or 20 Down + Backs
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
10 Glute Squeezes (Stand in place and squeeze your glutes tight)
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 PVC Pass Throughs
10 PVC Good Mornings

(18 MIN):
DEADLIFTS:
8 sets x 3 reps building to a moderate weight (65 – 75% of 1RM)
*Complete a 30 Sec Plank after each set

~Sub barbell for DBs if needed. For DB, athletes can do a Tempo Deadlifts (2 Sec Up, 2 Sec Down)

***Please make sure you have your DB for the WOD. Use the restroom

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.

He is survived by his parents George and Kathy TuMileson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

The “Tumilson” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, July 4, 2012 (120704). The name of the workout, which has since been adopted by gyms and athletes around the world, is spelled slightly differently than JT’s last name, TuMileson. It’s not clear if this difference in spelling was intentional or not.

HERO WOD
“TUMILSON”
8 RDS FOR TIME:
200m Run
11 DB Burpee Deadlifts, #50/35 x 2
(24 MIN TIME CAP)

ZOOM HERO WOD
“TUMILSON”
8 RDS FOR TIME:
200m Run or 20 Down + Backs
11 DB Burpee Deadlifts, #50/35 x 2
(24 MIN TIME CAP)

*Athletes will complete 8 rounds for time.
*The WOD was written with DB weights, #60/40 x2, but we do not have enough sets for everyone.
*RX DB Burpee Deadlifts: Athletes will grip handles of the DB, jump feet back for the burpee, chest MUST touch the floor, jump feet back in, and deadlift the DB to a full extension standing position (Be sure to maintain form)

Movement Variations (Scaling or Injury Modification):
*200m Run:
~~250m Row, 20 Down + Backs, 15 Cal Assault Bike, 20 Cal AirDyne Bike
*DB Burpee Deadlifts:
~~Remove hands from DB for the burpee or just DB Deadlifts

(8 MIN):
500m Row or 20 Down+Backs + 40 Jacks + 10 Burpees)
20 PVC or No PVC Trunk Rotations
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Deadbugs
5 Cat / Cow
5 Russian Baby Makers
5 Empty Barbell Thrusters

Front Squats + Push Press (22 MIN):
Front Squats
3 sets x 3 reps building to a moderate weight, THEN:

Pause Front Squats
3 sets x 3 reps @ a moderate weight (FULL 3 Sec Hold In The Bottom)

THEN:

Push Press (FULL 1 Sec Pause In The Dip Position)
3 sets x 3 reps building to a moderate weight, THEN:
*(Athletes will start at full extension, keeping their elbows high in the front rack, bend the knees and the drop the hips about an inch, and then pause for a FULL second (one thousand one), and then drive to full extension)

Push Press
3 sets x 3 reps @ a moderate weight

***Moderate weight would be 65 to 75% of 1RM
***ZOOM Athletes can sub barbell for DB

“JACKIE”
For Time:
1000m Row
50 Thrusters, #45/35
30 Pull-ups
(15 MIN TIME CAP)

ZOOM WOD
“JACKIE-ISH”
For Time:
1000 Row, 80 Down + Backs, or 50 Burpees
50 Empty Barbell Thrusters or Single (Two Handed) DB Thruster, #50/35
30 Pull-ups, Bent Over Rows, or HR Push-ups
(15 MIN TIME CAP)

*”Jackie,” one of the classic CrossFit Girl WODs, was originally posted on the CrossFit Main Site as the workout of the day for Friday March 6, 2009 (090306).
*To achieve a “Jackie” time of 10 minutes or less, the Row must be at 85%-90% of your fastest 1K Row pace and the Thrusters and Pull-Up reps need to be either unbroken or completed in a few big sets. If you can’t go unbroken yet, try one of these rep schemes:
Thrusters: 25/15/10 or 13/13/12/12
Pull-Ups: 15/10/5 or 8/8/7/7

Movement Variations (Scaling or Modifying for Injury):
*Row: 80 Cal Assault Bike / 100 Cal AirDyne
*Thrusters: Push Press
*Pull-ups: Ring Rows or Push-ups

(15 MIN):
200m Run or Row or 20 Down / Backs or 40 Jumping Jacks
10 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
10 Russian Kicks
10 Bear Hugs
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 Thread the Needle (5 Right / 5 Left)
5 Russian Baby Makers
5 Wall Balls
***Athletes need to use the rest of the time to set-up and warm up for the WOD

Dedicated to Yvonne Zavala (41), a member of 411 CrossFit @411crossfit (Devine, TX) who was struck by a truck and killed while assisting a fallen motorcyclist on the highway. The workout’s rep scheme is based on Yvonne’s birthdate, February 9, 1976.

The gym’s original post said: “With heavy hearts, 411 CrossFit would like to invite members as well as non-members to participate in “Yvonne,” a Memorial Partner WOD in honor of Yvonne Zavela. Yvonne was a member of the 411 CrossFit community who we all enjoyed being around. We can all agree that her smile and positive attitude never went unnoticed with all the coaches and members whom she encountered.

Although it is with grief and sorrow that we have lost such a beautiful, selfless person, this will be our way of celebrating her life and memory.” The workout was first performed at a memorial event at the gym on August 2, 2017.

MEMORIAL WOD
Teams of 2, For Time:
76 Air Squats
76 DB Push Press (#50/35 x 2)
76 Sit-ups
76 Wall Balls, #20/14
76 Burpees
76 Med Ball Twists, #20/14
76 Push-ups
76 KB Swings, #53/35
76 DB Thrusters, (#50/35 x 2)
400m Run w/ Partner
(35 MIN TIME CAP)

MEMORIAL ZOOM WOD
Teams of 2, For Time:
76 Air Squats
76 DB Push Press (#50/35 x 2)
76 Sit-ups
76 Walking Lunges, #20/14
76 Burpees
76 Med Ball or Object Twists, #20/14
76 Push-ups
76 KB Swings, #53/35
76 DB Thrusters, (#50/35 x 2)
40 Down + Backs (Both Partners)
(35 MIN TIME CAP)

*Partition into any size sets, but split the work evenly
*Athletes can scale weight if needed or use 1 DB if they do not have 2
*If desired, athletes can use a barbell, Suggested weight, #95/65

(15 MIN):
200m Run or Row or 20 Down / Backs or 40 Jumping Jacks
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
10 Russian Kicks
10 Bear Hugs
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 Right / 5 Left)
5 Russian Baby Makers
5 Empty Barbell or DB Hang Power Clean
5 Empty Barbell or DB Front Squats
5 Empty Barbell or DB Push Jerk or Split Jerk

Strength Complex:
10 MIN EMOM:
1 Power Clean + 1 Squat Clean + 1 Push/Split Jerk
*Every minute on the minute athletes will complete 1 Power Clean + 1 Squat Clean + 1 Push Jerk or Split Jerk
*Athletes can add weight as they go or stay at one weight the whole time
*SUB barbel for single DB or Double DB if needed
(WOD Perspective: 77.50% of 1RM Squat Clean)

***PLEASE MAKE SURE YOU ARE SET UP FOR THE WOD. YOU WILL NEED A BOX.

15 MIN AMRAP
1 – 2 – 3 – 4 – 5 Squat Cleans, #185/125 (77.50% of 1RM)
2 – 4 – 6 – 8 – 10 Up Downs
3 – 6 – 9 – 12 – 15 Box Jumps, 24/20
(Score = Total Rd + Reps)

ZOOM WOD
15 MIN AMRAP
1 – 2 – 3 – 4 – 5 Squat Cleans or Single or Double DB Squat Cleans
2 – 4 – 6 – 8 – 10 Up Downs
3 – 6 – 9 – 12 – 15 Box Jumps, Box Step-ups, Plate Step-ups, Squat Jumps
(Score = Total Rd + Reps)

*Athletes have 15 minutes to get as many rounds and reps as possible.
*Athletes will complete 1 Squat Clean, 2 Up Downs, 3 Box Jumps. That is 1 round. Athletes will then complete 2 Squat Cleans, 4 Up Downs, and 6 Box Jumps. That is another round.
*One round is completed every time an athlete completes the required number of box jumps.
*When athletes complete the round of (5 Squat Cleans, 10 Up Downs, and 15 Box Jumps), they will start back over at the beginning (1- 2 – 3)

(8 MIN)
400m Run or Row or (20 Down + Backs and 20 Jumping Jacks)
10 Toe Touches
10 Arm Circles (10 Forward / 10 Back)
10 Standing High Knees
10 Bear Hugs
10 Iron Cross
10 Scorpions
10 Lateral Lunges
10 Trunk Rotations
10 Reverse Lunges
5 Inchworms + Push-up
5 Empty Barbell or Light DB Strict Press
5 Empty Barbell or Light DB Push Press

(25 MIN):
Strict Press
3 sets x 5 reps @ a moderate weight (65 – 75% of 1RM)
***After each set complete 3 cycles of the 6 Way Raise w/ 2.5# or 5# plates

THEN:
Push Press w/ a 1 Sec Pause in the Dip Position
(Athletes will start at full extension, keeping their elbows high in the front rack, bend the knees and the drop the hips about an inch, and then pause for a FULL second (one thousand one), and then drive to full extension)
5 sets x 3 reps @ a light to moderate weight (60 – 75% of 1RM)
***After each set complete 10 banded pull aparts

(Sub barbell for DB (x1 or 2)

***ATHLETES PLEASE MAKE SURE YOU A PREPARED FOR THE WOD

For Time
Buy-In:
800m Run or 1000m Row

3 RDS:
30 Russian KB Swings, #53/35
20 Reverse Lunges
10 Push Press, #75/55 (40% of 1RM)

Buy-Out:
20 Inchworms + Push-up
(18 MIN TIME CAP)

ZOOM WOD
For Time
Buy-In:
800m Run, 1000m Row, 80 Down + Back, 50 Burpees or 240 Jumping Jacks

3 RDS:
30 Russian KB Swings, #53/35
20 Reverse Lunges
10 Push Press, #75/55 or DB (Single or Double) DB Press

Buy-Out:
20 Inchworms + Push-up
(18 MIN TIME CAP)

*Athletes will complete the buy-in, then 3 rounds of the work listed, and then the buy-out for time.
*Focus on form and technique
*Push Press Weight Perspective- 40% of 1RM Push Press
*Athletes can sub or modify a movement if needed

(8 MIN):
200m Run, Row or 20 Down + Backs
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
10 Forward or Reverse Lunges
10 PVC Pass Throughs or Banded Pass Through
10 Iron Cross
10 Scorpions
10 Cat/Cow
5 Inchworms + Push-up
5 Empty Barbell Hang Power Clean or Light DB Clean

9 MIN EMOM
3 RDS:
MIN 1: 4 Deadlifts + 2 T2B
MIN 2: 4 Hang Power Clean + 2 Bar Facing Burpees
MIN 3: 125m Row or (Zoom: 10 Down + Backs)

WOD PERSPECTIVE: #135/95 (65% of 1RM Clean or Clean and Jerk)
SUGGESTED ZOOM DB WEIGHT: #50/35

***Athletes have 5 minutes to use the restroom and finish setting up for the WOD

PARTNER WOD:
25 MIN AMRAP:
4 T2B
6 Deadlifts, #135/95
8 Bar Facing Burpees
10 Hang Power Cleans, #135/95
*Partner A performs a 400m Run or 500m Row while Partner B completes as many reps as possible, then switch
(Score = Total Rds + Reps)

PARTNER ZOOM WOD:
25 MIN AMRAP:
4 T2KB or Straight Legged Sit-ups
6 Deadlifts or Double DB Deadlifts or KB Deadlifts
8 Bar Facing Burpees or DB/KB Facing Burpees
10 Hang Power Cleans or Double DB Power Cleans or Single DB Power Cleans
*Partner A performs 20 Down + Backs (10ft) while Partner B completes as many reps as possible, then switch
(Score = Total Rds + Reps)

*Partner A will begin a 400m run or 500m row while Partner B begins the AMRAP. When Partner A finishes the run or row, they will start on the AMRAP where Partner B left off and Partner B will run or row.
*Athletes will remain in their own spaces during the partner WOD and use their own equipment.

ZOOM WOD DETAILS:
*Partner A will begin 20 Down + Backs while Partner B begins working on the AMRAP. When Partner A finishes they will start the AMRAP from the beginning and then Partner B will do 20 Down + Backs. Partner A will pick back up where they left off at and Partner B will pick up where they left off at. Partner A and B will each keep track of their own rounds and reps. At the end Partner A and Partner B will add their total rounds and reps together.

*This is to help with the confusion of trying to communicate through Zoom. Nicole and Joy would be able to pick up where each other leave off since they are working out in the same space.

(10 MIN):
200m Row, 30 DU, Singles, or Jacks
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Russian Kicks
10 Bear Hugs
10 Lateral Lunges
10 Banded Pull Aparts
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 – Right / 5 – Left)
5 Russian Baby Makers
5 Light DB or EB Strict Press
5 Squats

(20 MIN):
Back Squats
3 sets x 5 reps @ a moderate weight
*8 Split Squats (4 – Right / 4 – Left) after each set

Goblet Squats
3 sets x 5 Tempo Reps (5 Seconds Down, 3 Sec Hold, 1 Sec Drive Up)
*8 Split Squats (4 – Right / 4 – Left) after each set

***Athletes will do at least two warm-ups sets and then do 3 x 5 back squats at a moderate weight
***After each set, athletes will do 8 Split Squats. Athletes can do body weight or hold DB

For Time:
21-15-9
Cal Row
Sit-ups
Wall Balls, #20/14
***After each round complete 30 DU
(15 MIN TIME CAP)

*Athletes will complete WOD for time
*Athletes can make necessary modifications

Movement Variations:
*Cal Row:
~Cal Bike or Burpees
*Sit-ups:
~30 sec plank, 20 Sec Plank, 10 Sec Plank
*Wall Balls
~Light Thrusters (Single DB held with both hands or Empty Barbell or Med-ball)
*DU
~60 Singles, 30 Line Hops, or 30 Jumping Jacks

20 DU, Singles, Jumping Jacks
20 Toe Touches
20 Shoulder Circles (10 Forward / 10 Back)
20 Hip Circles (10 Right / 10 Left)
20 Arm Circles (10 Forward / 10 Back)
10 Lateral Lunges
10 Iron Cross
10 Scorpions
6 Alt. Hang Snatch (No Equipment – 3 Right / 3 Left
6 Squats
6 Single Arm or Double Arm Devil’s Press (No Equipment)
6 Walking Lunges

12 MIN EMOM:
4 Rounds:
MIN 1: 4 Alt. DB Hang Snatch + 10 Russian Twists
MIN 2: 10ft OH Walking Lunge + 2 Butt Slapping Burpees
MIN 3: 2 Devil’s Press + 20 DU

Partner WOD
14 MIN AMRAP:
8 Goblet Squats
12 DB Alt. Hang Snatch
50 Double-Unders
***Max Rep Butt Slapping Burpees3 MIN REST

14 MIN AMRAP
20ft OH DB/ Barbell Walking Lunge
10 Russian Twists
5 Single Arm or Double DB Devil’s Press
***Max Rep Box Step Ups
(Score = Total Rds + Reps)

*Athlete A will complete 1 full round of the AMRAP while Athlete B completes as many reps as possible of the max rep movement. Athletes will switch when a full round is completed.

Movement Variations:
*Goblet Squat (Suggested Weight, #50/35 DB)
~BW Squats
*DB Hang Snatch (Suggested Weight, #50/35 DB)
~Barbell Hang Snatch (Suggested Weight, #95/65 or #75/55-45
*50 DU
~100 Singles, 50 Line Hops, or 50 Jacks
*OH DB/Barbell Walking Lunges (10ft – Down / 10ft – Back)
~Barbell (Suggested Weight, #95/65)
~Single or Double DB or Plate
*Russian Twists (Each twist = 1)
~Plate or DB (Guys: #25 – 35 / Ladies: #15 – 25)
*Single Arm or Dbl DB Devil’s Press (Suggested Weight, #50/35)

10 Down + Backs
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Russian Kicks
20 Trunk Rotations
10 Hip Circles (5 Right / 5 Left)
10 Line Hops
10 Bear Hugs
10 Lateral Lunges
10 Banded Pull Aparts
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 Right / 5 Left)

10 MIN EMOM:
1 Squat Clean + 1 Front Squat + 1 Push Jerk/Split Jerk
***Barbell or Double DB or Single DB
***Athletes can complete 2 reps of the complex during the minute if desired

5 MIN AMRAP:
8 Down + Backs (10ft)
4 Hang Power Cleans
2 Wall Walks
REST 3 MIN

5 MIN AMRAP:
8 Lateral Hop Hops
4 HSPU
2 Squat Cleans
REST 3 MIN

5 MIN AMRAP:
8 Barbell / DB Facing Burpees
4 Power Cleans
2 Jerks
(Score = Total Rds + Reps)

*Athletes will complete (3): 5 MIN AMRAPS with a 3 MIN REST in between AMRAPS for total rounds and reps

Movement Variations:
*Down+Backs: Down = 1 rep / Back = 1 rep
*Hang Power Cleans / Squat Cleans / Power Cleans
~Barbell (Suggested Weight: #135/95 – 65% of 1RM)
~Double DB or Single DB (Suggested Weight: #50/35)
*Wall Walks
~Tall Bear Crawls (4 Down / Backs – 10ft)
*Lateral Hop Hops Over Barbell or DB
~Lateral Step Overs
*HSPU
~HSPU (off the box) or DB Strict Press
*Jerks
~Barbell, Single DB, or Double DB Push Jerk or Split Jerk

Cool Down/Stretching:
https://www.youtube.com/watch?v=tXWh-dowiLg