Workout of the Day

CrossFit WOD, June 15, 2024

CrossFit – Sat, Jun 15

Marsha P Johnson (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 24 minutes

6 Power Cleans (185/125 lb)

6 Synchronized Burpees

200 meter Run (together)

6 Synchronized Burpees

28 Alternating Dumbbell Snatches (50/35 lb)

6 Synchronized Burpees

From 24:00, complete the Cash-Out of:

69 Wall Ball Shots (20/14 lb)

Background: This workout is dedicated to Marsha P. Johnson. As an African-American trans woman, Marsha P. Johnson “has been consistently been overlooked both as a participant in the Stonewall uprising and more generally, LGBTQ activism. As the broader gay and lesbian movement shifted toward leadership from white cisgender men and women, trans people of color were swept to the outskirts of the movement.”

Despite this, following the events at Stonewall, Johnson and her friend Sylvia Rivera co-founded the Street Transvestite Action Revolutionaries (STAR) and they became fixtures in the community, especially in their commitment to helping homeless transgender youth. STAR provided services — including shelter (the first was a trailer truck) — to homeless LGBTQ people in New York City, Chicago, California and England for a few years in the early 1970s but eventually disbanded.

Born on August 24, 1945, at the age of 46, Marsha’s body was found floating in the Hudson River off the West Village Piers on July 6, 1992. The police initially ruled her death a suicide despite claims from her friends and others in the community that she was not suicidal. 25 years later, NYC Anti-Violence Project re-opened this investigation.

This workout was designed by Kiel Holman of TWR CrossFit (Indianapolis, IN, USA) for their workout of the day on June 13, 2020.

The rep scheme signifies:

– 24 minutes for Marsha’s birthday on August 24

– 6 Power Cleans for the 6 days of the Stonewall uprising protests (6/28/1969 – 7/3/1969)

– 6-28-69 reps for the date when the Stonewall uprising began.

CrossFit WOD, June 14, 2024

CrossFit – Fri, Jun 14

WOD (Time)

In 30 Minutes:

Run 1600m

100 Box Jump (30/24)

50 Snatches (135/95)

25 Devil Press (70/50)

break up movements as desired

Barbell WOD, June 13, 2024

Barbell – Thu, Jun 13

Split Jerk

Split Jerk (build to 85%), then 5×2 from the rack

Overhead Squat

Overhead Squat w/ 2 sec pause at the bottom (build to 80%) 5×5

Accs

Weighted GHD Sit ups (5×15),

slow banded lat pull down (5×20)

CrossFit WOD, June 13, 2024

CrossFit – Thu, Jun 13

Bella Complex (In 20 minutes build to max)
1 Clean + 1 S2OH + 1 Front Squat + 1 S2OH
WOD (Time)

3RFT

12/9 cal bike

6Dball OTS (100/70)

3 MU

CrossFit WOD, June 12, 2024

CrossFit – Wed, Jun 12

6/12 Test (AMRAP – Reps)

Death By Double Unders

Minimum 15 minutes

Proficient start with 5 reps add 5 each round

Beginner start 1 DU + 4 SU add 1 DU and 4 SU each round

PU skill (AMRAP – Rounds)

EMOM x 12

1- 5 grip ditch chin over bar holds

2- 5 3s negatives

3- 5 3s half up holds

4- 5-8 PU

Barbell WOD, June 11, 2024

Barbell – Tue, Jun 11

Olympic lift – Weaknesses

Work on your weaknesses (2- 3 movements) for 30 min. Ask coach to watch your form and help.

Back Squat – burnout

Build up to 90%, and then:

  • 3 @ 90%
  • 5 @ 70%
  • 7 @ 50%
  • 15 @ 30%
  • 2 min AMRAP @ 10%.
  • Partner 1 goes first, and then partner 2 goes
Accessory

DB lateral + front raises 3×10

Russian twist w/ KB or DB 3×20

CrossFit WOD, June 11, 2024

CrossFit – Tue, Jun 11

Overhead Squat (E2MOM x 5
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%

Then 15 minutes to reach 1RM)

WOD (Time)

8 Minute AMRAP

8 TTB

4 HSPU

2 Deadlift (225/155)

CrossFit WOD, June 10, 2024

CrossFit – Mon, Jun 10

Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Lunge accessory

For Quality

3×10 suitcase lunge

3×10 FR lunge

3×10 OH lunge

Per leg

CrossFit WOD, June 8, 2024

CrossFit – Sat, Jun 8

Harvey Milk (Time)
For Time, adding one movement per round:
11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats

CrossFit WOD, June 7, 2024

CrossFit – Fri, Jun 7

Coaches Special #10 (2 Rounds for reps)

E3MOM x 5 with 1 Min rest in between

25/17 Cal Bike

30/20 Cal Row

Score is the fastest round AND the slowest round

Strict Press (5×3
70-80%)

15 minutes

WORKOUT OF THE DAY