Motivating Monday

Pre WOD:
50 Hand Release Push Ups for Time

WOD:
5 Rounds for Time
3 Hang Power Cleans 80% of 1RM
6 Box Jumps 36/30
12 Toes To Bar
100 M Sprint
3 Hang Squat Cleans-same # as HPC

After Party:
50 Ab Mat Sit Ups for Time
Max Weighted Plank Hold #45/35

Jump N' Thrust

Strength:
50 Pull Ups for Time

Conditioning:
50 Box Jumps 24/20
3 Thrusters #135/95
25 Box Jumps
6 Thrusters
10 Box Jumps
9 Thrusters
5 Box Jumps

Going Up

Strength:

12 minutes to determine 1 Rep Max Jerk from rack (no more that 5 attempts)

1X20 Back squats

Metcon:

(for time)

21-15-9

T2B

Dead Lift (body weight)

1 rope climb after each round

Victor's Fond Farewell:

Strength:
5x2 Snatch @ 85% 1RM

then

Conditioning:
20 Min AMRAP
400 m run
12 Hang Squat Cleans (135/95)
12 Burpees

Not in Nebraska

Strength:

4x5 Tempo Deadlifts - 60 Sec rest

For time:

3 Power Cleans (185/120)

14 Alternating Shoulder Touches

21 Wall Balls

P-Push It Real Goooood

Strength:
Push Press 3-2-2-1-1-1

15 minute AMRAP of:

15 OHS 95/65#
30 Lateral Jumps (over BB)
45 Ab-Mat Situps

After Party:
Handstand Push Up practice

Death by Burpee Power Cleans

Strength:
Front Squat 4x4

Conditioning:
Death By Burpee Power Cleans #135/95
1 Min= 1 Burpee, 1 Power Clean
2 Min= 1 Burpee, 1 Power Clean, 1 Burpee, 1 Power Clean
... After completing the reps, you have the rest of that minute to rest. Go until you cannot complete the given amount of reps in the allowed time.


After Party:
Foam Mobility

This week's athlete is Steph Meier! Steph is one of our most dedicated, hard-working athletes and is one badass chick in general. She's known around WKCF for her good attitude, impressive strength, and is always willing to offer help and advice to her fellow athletes.

Steph showing awesome back squat form. On her birthday, too!

Before starting CrossFit, Steph has been a body builder and has an in-depth fitness background. She decided to stop body building because it wasn't making her truly happy. "I was tired, crabby, bored, and ALWAYS hungry," she said. Since discovering CrossFit, she has made awesome progress in her gymnastic abilities and endurance. That's to say nothing of her strength. Steph frequently Rx's every WOD and has sometimes even Rx'd WODs at the men's weight.

Thanks to CrossFit, Steph says she "actually enjoys working out again." She's always been one to like working out, but WKCF is her home away from home. We're lucky to have you as part of the WKCF fam, Steph! Thanks for all the hard work you do.

Wittman

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24'' box

The Story behind the Hero:
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.