MLK JR. // 1|21|19

REGULAR CLASS SCHEDULE.

This “MLK Day” Tribute/Memorial WOD from CrossFit Templum (Carrollton, TX, USA) is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. The kettlebell swings represent the year, 1965, of the landmark civil rights voting in the US. Finally, the front squats represent the year, 1968, when he was assassinated.

wod | MLK JR.

63 Cleans #95 / #65

64 Wall Ball Shots #20 / #14

64 Pull-Ups

65 Kettlebell Swings 1.5 / 1

68 Front Squats #95 / #65

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DIRTY THIRTY // 1|18|19

strength | skill

1a. Floor Press 4×12

1b. Plank hold on the rings 4×30 sec (elevate your feet on the box, if possible)

 

wod | DIRTY THIRTY

30 reps of each of the following:

Box Jumps 24″ / 20″

Jumping Pullups

KBS 1/0 / .75

Walking Lunges

KTE

Push Press #45 / #35

Supermans

Wallballs #20 / #14

Burpees

DU’s

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EXPRESSION // 1|17|19

strength | skill

1a. 4×8 Snatch grip deadlift. rest 30 sec.

1b.  4×100′ each arm waiter’s carry (as heavy as possible) / rest 1 min

 

wod | EXPRESSION

3 rounds:

2 min row for cals

2 min bike for cals

1 min situps

rest 2 min between rounds

2 scores: total cals and total situps

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FRAN PLUS // 1|15|19

visit our website & click on HEBER HUMBLER to register!! 

strength | skill

Front Squat: 5×5

 

wod | FRAN PLUS

21-15-9 of:

Cals Row / Bike

Thrusters #95 / #65

Pullups

Pushups

Situps

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KERMIT // 1|14|19

THE HEBER HUMBLER HAS BEEN SCHEDULED FOR FEB. 16TH. REGISTRATION INFO WILL BE POSTED THIS WEEK. MARK YOUR CALENDAR, FIND A PARTNER (SAME TEAM FORMAT AS PAST YEARS) & GET READY!!

strength | skill

Every 2 min for 16 min, perform a heavy double thruster.

 

wod | KERMIT

50-40-30-20-10

KBS 1.5 / 1.0

Box Jumps 24″ / 20″

Burpees

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DROPBOX // 1|11|19

strength | skill

4 rounds.

Every 3 min complete: 3 pwr snatch + 75 du’s.

Build every round.                        

Rest 3 min

 

wod | DROPBOX

150 goblet squats 1.5 / 1.0

every break up do a full round of Cindy: 5 pullups, 10 pushups, 15 air squats

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JUST BLEED // 1|10|19

strength | skill

3 sets:

1a. Sled Push 100′ AFAP sled plus #230 / #180

1b.  Warm up your DB OHS with lighter weight and some mobility

 

wod | JUST BLEED

14 min AMRAP of:

10 DB OHS #50 / #35

10 Ring Dips

10 Toes to bar

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