Workout Of The Day

20 DU, Singles, or Jacks
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Trunk Rotations
10 Forward or Reverse Lunges
10 Iron Cross
10 Scorpions
10 Cat / Cow
5 Squats
5 Light Object Deadlift
5 Light Hang Clean
5 Light Thrusters (Hold DB vertical with both hand or use a plate)

9 MIN EMOM / 3 RDS:
1 MIN: 4 Deadlifts + 4 Down + Backs
2 MIN: 4 Hang Clean + 20 DU, Singles, or Jacks
3 MIN: 4 Thrusters + 20 Sec Plank Hold***Athletes can use this time to warm up movements and build in weight if they are able to
Deadlift Weight Perspective: 43% of 1RM for Guys / 48% of 1RM for Ladies
Hang Clean Weight Perspective: 72.50% of 1RM for Guys / 75% of 1RM for Ladies
Thruster Weight Perspective: 73% of 1RM for Guys and Ladies

This workout is dedicated to NJ State Police Trooper Marc Castellano who was killed on June 7, 2010, when he was struck by a car on Route I-195. At the time of his death, Trooper Castellano was searching for an armed man who, it turned out, never existed. Trooper Castetllano served for 5 years and 9 months. He is survived by his parents, a brother, his wife and two children. Trooper Castellano was 29 years old.

HERO WOD
“MARC CASTELLANO”
For Time:
400m Run or 40 Down + Backs (10ft)10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts, #155/115
1-2-3-4-5-6-7-8-9-10 reps of:
Hang Cleans, #155/115

800m Run or 80 Down + Backs (10ft)

Then, 10 Rounds of:
5 Thrusters, #135/95
30 Double-Unders

400m Run or 40 Down + Backs (10ft)
(40 MIN TIME CAP)

*Athletes will complete the WOD for time.
*Athletes will complete the 400m Run or 12 Down + Backs, then complete the deadlift and hang clean ladder. Athletes will do 10 deadlifts and then 1 hang power or squat clean, then 9 deadlifts and then 2 hang power or squat clean. Athletes will complete the 800m run or 24 Down+Backs and then the 10 rounds of thrusters and double-unders, and finish with a 400m run.
*Down = 1 rep / Back = 1 rep

Movement Variations
*400m run = 500m Row or 28/20 Assault Bike or 40/28 Air Dyne
*800m run = 1000m Row or 56/40 Assault Bike or 80/56 Air Dyne
*Deadlifts = Double DB Deadlift or KB Deadlift
*Hang Clean = DB Clean or KB Clean
*Thruster = Single Arm DB Thruster, 2 Handed – 1 Vertical DB Thruster, or KB Thruster
*DU = Singles or Jacks

Cool Down/Accessory Work:
4 Rounds:
2 Min Running Clock
1 Min Plank (On Your Hands)
Max Sit-ups in Remaining Time
(30 SEC REST, THEN REPEAT)

20 DU, Singles, or Jumping Jacks
20 Trunk Rotations
20 Arm Circles (10 Forward / 10 Back)
20 Toe Touches
10 Bear Hugs
10 Lateral Lunges
10 Iron Cross
10 Scorpions
5 Russian Baby Makers
5 Inchworms + Push-up
5 DB Thrusters

9 MIN EMOM / 3 RDS:
1 MIN: 4 Alt. DB Power Cleans + 4 Alt. Box Step-ups
2 MIN: 4 DB Thrusters (2 – Right / 2 – Left) + 4 Box Jumps
3 MIN: 4 DB Squat Clusters (2 – Right / 2 Left) + 4 Box Jump Overs

This WOD was created in honor of Reserve Officer Robert Libke (Oregon City PD) who succumbed to injuries sustained in the line-of-duty. Officer Libke was met with gunfire while responding to a residential fire on 11/3/13. He lost his life November 4, 2013. Officer Libke was survived by his wife, Wendy, and at the time soon-to-be daughter, Ziva. Officer Libke never had the chance to meet his daughter who is now 6 years old.

HERO WOD
“LIBKE”
In Teams of Two, Complete:
11 Rds of:
4 Rope Climbs or 20 Calorie Row
20 Alt. Single Arm DB Squat Cluster, #50/35
13 Box Jump Overs, 24/20
(40 Min Time Cap)

*Athletes will work in Teams of 2 to complete 11 rounds for time.
*Athletes can split reps as desired.
*It is suggested that athletes split the 20 Calorie Row or 20 Burpees by 5’s, DB Squat Clusters by 5’s or 4 – 4 – 4 – 4 – 2 – 2, and the box jumps overs could be split to 7 reps and 6 reps or 3 – 3 – 3 – 4.

Movement Variations:
RX+:
*DB: #70/50
*Box: 30/24

Movement Substitutions:
*4 Rope Climbs = 20 Cal Row or Bike or 20 Burpees
*DB Squat Cluster = DB Power Clean + STOH
*Box Step Overs or Plate Step Overs

Cool Down/Stretching/Core:
2 Rounds:
Legs Up The Wall (2 Min)

Child’s Pose (30 Sec Front, 30 Sec Right, 30 Sec Left)
Pigeon Pose (30 Sec Right / 30 Sec Left)
10 Iron Cross
10 Scorpions

20 DU, Singles, or Jacks
20 Toe Touches
20 Arm Circles
20 Standing High Knees
10 Down + Backs
10 Bear Hugs
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 Right / 5 Left)
10 Lateral Lunges
5 Squats
5 HR Push-ups
5 Light DB Strict Press

Warm-up WOD Movements

PARTNER WOD:
12 MIN AMRAP
Buy In: 40 Up Downs
6 Alt. DB Clusters
10 Down + Backs (10ft)

REST 3 MIN

12 MIN AMRAP
Buy In: 40 Inchworm + Push-up
5 Plate GTOH
20 Double-Unders

REST 3 MIN

12 MIN AMRAP
Buy In: 40 Burpee Squat Jumps
6 DB STOH (3 Right / 3 Left)
6 DB Box Step-ups
(Score = Total Rds + Reps)

*Partners will work together to as many rounds and reps as possible
*Partners will alternate the buy in every 5 reps
*Partner A will complete a full round of the AMRAP and then Partner B will complete a full round of the AMRAP
*Down = 1 rep / Back = 1 rep
*DB Box Step-up: 1 DB held any way
*Athletes can modify movements if needed

20 DU, Singles, or Jumping Jacks
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Standing High Knees
10 Bear Hugs
10 Hip Circles (5 Right / 5 Left)
10 Banded Pull Aparts
10 Lateral Lunges
10 Russian Baby Makers
5 Inchworms
5 Squat Jumps

Stretch:
10 Iron Cross
10 Scorpions
30 Sec Child’s Pose
30 Sec Seated Straddle Stretch
30 Sec Butterfly Stretch

5 Rounds of:
10 Bent Over Rows with Barbell, Plate, Dumbbells, small plates, or even cans of soup
6 Way Raise (6 reps or 6 times through) / ***Use 2.5 – 5 pound plates. Keep this light.
1 Min Wall Sit
REST 1 MIN

Movements:
https://www.youtube.com/watch?v=YzzYx-0Xg18 (Bent Over Row – DB)
https://www.youtube.com/watch?v=NZAI8QuO0N4 (Bent Over Row – Barbell)
https://www.youtube.com/watch?v=ii4I0gS5L4k (6 Way Raise)

For Time:
21-15-9
Russian KB Swings
Tuck Jumps
SDHP (Sumo Deadlift High Pull)

*Athletes will complete 21 reps of each movement, then 15 reps of each movement, and 9 reps of each movement.

Movement Options:
*Russian KB Swing: Russian DB Swing
*Tuck Jumps: High Knees or Standing High Knees
*SDHP: KB or Barbell SDHP (Suggested Barbell Weight: #95/65 or #75/55)

Cool Down/Stretching/Core:
2 Rounds:
Legs Up The Wall (2 Min)

Child’s Pose (30 Sec Front, 30 Sec Right, 30 Sec Left)
Pigeon Pose (30 Sec Right / 30 Sec Left)
10 Iron Cross
10 Scorpions

Athletes should spend 6 – 10 minutes warming up, then:
20 Double-Unders, Singles or Jumping Jacks
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Russian Kicks
20 Deadbug (10 each leg)
https://www.youtube.com/watch?v=MCVX9wRd_h0 *Just move the feet*
10 Banded Pull-Aparts
10 Lateral Lunges

Stretch:
Prone Cobra Press-Ups: 10 Reps + 10 Second Hold (Last Rep)
youtube.com/watch?v=zyIeHEsX3bw
10 Iron Cross
10 Scorpions
Up Dog to Down Dog x5 https://www.youtube.com/watch?v=j6UIpShRtkA
Child’s Pose (1 MIN)

3 rounds of (30 Sec On / 30 Sec Off):

30 Seconds of Plank Pull Throughs

*Modification: Plank from knees

30 Seconds of weighted sit ups

*Modification: Sit-ups

30 seconds of Plank Ups

*Modification: Plank from knees

Happy Birthday Coach Charity! We wanted to wish Charity a very happy birthday and we hope she enjoys her special day. The Wolfe Pack has been super thankful to have Charity join our CrossFit family and our coaching team. Charity has dedicated a lot of her time to the box and we truly appreciate everything she does for us and our family. Charity was born on May 7th, 1976 and is 44 years young today!

COACH CHARITY’S BIRTHDAY WOD
5 RDS FOR TIME:
7 Devil’s Press
19 Down + Backs (10 ft)
76 Double-Unders
44 Walking Lunges
(35 MIN TIME CAP)

*Athletes will complete five rounds for time.
*Athletes should modify weights and movements if needed

WOD Movements:
*Devil’s Press x2 DB (Typically done w/ #50/35)
*Down = 1 rep / Back = 1 rep

Movement Variations:
*Devil’s Press: Single Arm Devil’s Press, Burpee+Plate GTOH, Alt. DB Snatches
*Down + Backs:19 Cal Row or Bike
*Double-Unders: Singles, Jumping Jacks, Plate Hops, Line Hops
*Walking Lunges: Split Squats, Squats, Box Step-ups

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

Athletes should spend 6 – 10 minutes warming up, then:
20 Jumping Jacks
20 Toe Touches (Keeps the legs as straight as possible, bend over, touch your toes, and stand back up)
20 High Knees (Pull one knee up to the chest, and then alternate legs)
20 Arm Circles (10 Forward / 10 Reverse)
10 Hip Circles (5 Right / 5 Left)
10 Bear Hugs
10 Forward or Reverse Lunges
10 Hand Release Push-ups from Toes or Knees
5 Inch Worms

Stretch:
10 Iron Cross
10 Scorpions
10 Cobra Press + 10 Sec Hold (Last Rep)
10 Thread the Needle (5 Right / 5 Left)

10 MIN EMOM:
5 Unbroken Deadlifts + 20 Doubles-Unders/20 Singles/10 Jumping Jack/ 5 Burpees
***Every minute on the minute, athletes will perform 5 unbroken deadlifts directly followed by 20 DU, 20 Singles, 10 Jumping Jacks, or 5 Burpees
***Athletes should be using a moderate weight
***Athletes can use a barbell, KB, or 2 DB for the deadlift

US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

The “McGhee” Hero WOD was first posted on crossfit.com as the workout of the day for 2010/04/15.

HERO WOD
“MCGHEE”
TEAMS OF TWO, 30 MIN AMRAP
5 Deadlifts, #275/185
13 Push-ups
9 Box Jumps, 24/20
(Score = Total Rds + Reps)

*Athletes will work in teams of two to complete as many rounds and reps as possible
*The WOD will start with Athlete A completing 5 Deadlifts, Athletes B will complete 13 Push-ups, and then Athletes A will complete 9 Box Jumps. Athletes B will start the next round. Continue this rotation for the entire 30 minutes.
*Deadlift Weight Perspective: 76% of 1RM

Movement Variations:
*Deadlifts: Double DB or KB or Sandbag (You can always double the reps if the deadlifts feel easy as they are supposed to be difficult)
*Push-ups: Wall Push-ups, Ring Rows, Strict DB Press
*Box Jumps: Box Step-ups, Plate Step-ups

Cool Down/Stretching/Core: #6
Every 90 sec, 4 rounds:
6 Around the world with plate above head (15kg, 3ea)
20 Russian Twists and then hold the Hollow Rock position for 20-30sec
*Goal is to maximize the amount of time spent in the hollow rock position

https://www.boxrox.com/7-workouts-tia-clair-toomey-build-strong-core-six-pack-abs/

10 Down + Backs (10ft)
10 Forward or Reverse Lunges
10 Arm Circles (5 Forward / 5 Reverse)
10 Toe Touches
10 Bear Hugs
10 Lateral Lunges
10 Banded Pull Aparts
10 Hip Circles (5 Right / 5 Left)
10 Squats
10 Alt. Overhead Arm Raises (Back Against Wall)

Stretch:
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 Right / 5 Left)

4 Giant Sets or RDs:
Each Arm
5 Strict Press
5 Push Press
5 Push Jerk
(1 MIN REST AFTER EACH ROUND)

*Athletes will use a DB or KB to complete 5 Strict Press, 5 Push Press, and 5 Push Jerk on one arm and then complete the same rep scheme on the other arm.
*Athletes should be focused on quality of movement. This is to practice cycling movements.
*Athletes can use a lighter object for strict press if they do not have a light enough DB or KB

20 MIN EMOM:
Every minute on the minute, complete:
4 DB Power Cleans
4 DB Front Squats
4 DB Push Jerks
(Score = Total Rds)

*At the top of every minute, athletes will complete 4 DB Power Cleans, 4 DB Front Squats, and 4 DB Push Jerks. Athletes will rest the remainder of the minute.
*Athletes can alternate arms as they wish
*The goal is for athletes to complete the rep scheme for as many minutes as possible.

*If an athlete does not complete the rep scheme within the minute, their score would be the previous minute. For example, if an athlete made it through Round 17, but did not make it through Round 18, their score would be 17+0.
*Athletes can still continue with the EMOM if they do not make it within the minute. They can participate for fun and reduce the number of reps if they desire.
*All athletes will stop after 20 minutes has been completed.

Cool Down/Stretching/Core:
Complete For Time:
150 Seated Calf Raises
youtube.com/watch?v=YhiXK53vde0
Notes: Sit on a bench with your toes elevated on a 45lb plate and some weight on your lap. Break about every 20-30 reps. This should really burn.

Then:

3 Sets of…
10 Barbell Rollouts
15 Sit-Ups
1:00 High Plank Hold

Athletes should spend 6 to 10 minutes warming up, then:
Warm-up:
20 DU, Singles, or Jumping Jacks
20 Toe Touches
20 High Knees (Pull one knee to the chest and then the other)
20 Russian Kicks
20 Arms Circles (Forward / Back)
10 Lateral Lunges
10 Bear Hugs
10 Squats
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 Right / 5 Left)

Stretch:
30 Sec Seated Straddle
30 Sec Butterfly Stretch
30 Sec Pigeon Pose (R and L)
30 Sec Child’s Pose

CHOOSE A SQUAT!
Complete 3 Sets w/ a 1 Minute Rest
3 x 5 Goblet Squats or Back Squat / Front Squat
You can use anything for the weight, for example;
Bag of Dog Food
Sandbag
Carry-On Suitcase with items inside
Bucket filled with random items to make it heavy
Kettlebell
Dumbbell
Bumper Plates
*2 count Tempo Down with a 2 count Tempo Up

Then: 6 Front Rack or Goblet Lateral Lunges (3 reps on the Right, then 3 reps on the Left)

For Time:
10 Burpees

10 Burpees
25 Shoulder Taps (L+R = 2 reps)

10 Burpees
25 Shoulder Taps (L+R = 2 reps)
50 Lateral Lunges

10 Burpees
25 Shoulder Taps (L+R = 2 reps)
50 Lateral Lunges
100 Sit-ups

10 Burpees
25 Shoulder Taps (L+R = 2 reps)
50 Lateral Lunges
100 Sit-ups
150 Air Squats
(30 Min Time Cap)
***Wear a weight vest if you have one.

*Athletes will complete the WOD for time.
*Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement.
*For a push… try and finish this WOD in under 20 minutes
*Athletes can modify movements if needed

Cool Down/Stretching/Core
3 Sets of:
Straight Leg Raises (12 Reps) (https://www.youtube.com/watch?v=JB2oyawG9KI)
Cat/Cow Pose (12 Reps)
Child’s Pose- move hands to the right and hold/move hands to the left and hold. You should feel a stretch in your Lats. (30 sec hold in each position)

*Athletes will take time to warm up movements for the WOD

In Teams of 2, Split Anyhow:
150 Double-Unders
50-40-30-20-10:
Power Snatch
HSPU or Push-ups

150 Double-Unders
40-30-20-10:
Overhead Squats
T2B or Sit-ups

150 Double-Unders
30-20-10
Squat Snatch
BMU or Burpees
(60 MIN TIME CAP)

*Athletes will work in team of two to complete the WOD
*Teams can split reps as desired
Movement Variations:
*Double-Unders = Jumping Jacks
*Power Snatch w/ Barbell, DB, or KB
*OHS w/ Barbell, DB, or KB
*Squat Snatch w/ Barbell, DB, or KB
*WOD Barbell Weight, #95/65 (65% of 1RM Snatch)