TOUGH TURKEY WOD // 11|21|18

This weeks LEAN & STRONG WORKOUT can be done Monday, Tuesday, Wednesday, Friday or Saturday during the first 20 minutes of class (instead of the programmed strength | skill). Make arrangements to have your people there, on time & ready to go.

LEAN & STRONG CHALLENGE WORKOUT #5

9 min JUMPROPE AMRAP:

In 9 minutes, complete max number of JUMPROPE.

1 person working at a time.

DU : 3 points

SINGLE JUMPS: 1 point

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WELLNESS WEDNESDAY // 11|20|18

This weeks LEAN & STRONG WORKOUT can be done Monday, Tuesday, Wednesday, Friday or Saturday during the first 20 minutes of class (instead of the programmed strength | skill). Make arrangements to have your people there, on time & ready to go.

LEAN & STRONG CHALLENGE WORKOUT #5

9 min JUMPROPE AMRAP:

In 9 minutes, complete max number of JUMPROPE.

1 person working at a time.

DU : 3 points

SINGLE JUMPS: 1 point

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DATA SPONGE  // 11|20|18

This weeks LEAN & STRONG WORKOUT can be done Monday, Tuesday, Wednesday, Friday or Saturday during the first 20 minutes of class (instead of the programmed strength | skill). Make arrangements to have your people there, on time & ready to go.

LEAN & STRONG CHALLENGE WORKOUT #5

9 min JUMPROPE AMRAP:

In 9 minutes, complete max number of JUMPROPE.

1 person working at a time.

DU : 3 points

SINGLE JUMPS: 1 point

 

strength | skill

1a. 4 x 6 reps of single arm dumbell / kb row ea arm.

1b. 4 x 6 weighted push ups.

 

wod | DATA SPONGE 

50 / 40 cal Assault Bike buy-in, then….

10-8-6-4-2

bar MU’s

burpee over box 24″ / 20″

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PACIFY // 11|19|18

This weeks LEAN & STRONG WORKOUT can be done Monday, Tuesday, Wednesday, Friday or Saturday during the first 20 minutes of class (instead of the programmed strength | skill). Make arrangements to have your people there, on time & ready to go.

LEAN & STRONG CHALLENGE WORKOUT #5

9 min JUMPROPE AMRAP:

In 9 minutes, complete max number of JUMPROPE.

1 person working at a time.

DU : 3 points

SINGLE JUMPS: 1 point

 

strength | skill

warm up your squat, shoulder press, and dus.

 

wod | PACIFY

Every 3 min start a new exercise,1 unbroken attempt, complete 3 rounds of:

max goblet squat 2.0/1.5

max strict / shoulder press #115 / #75

20 sec max cal row

max unbroken DU’s

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CELEBRATORY EATS // 11|15|18

This weeks LEAN & STRONG CHALLENGE workout will be programmed on Friday. It’s a 9 min pullup AMRAP, so we wanted to give your hands a little time to recover. You DO need all 3 team members to complete it together. You can do it Wednesday or Saturday during open gym if Friday doesn’t work for you.

strength | skill

Complete the following complex 6 times, building as possible:

1 pwr snatch, 1 sntach grip deadlift, 1 hang squat snatch, 1 squat snatch

 

wod | CELEBRATORY EATS

23 min amrap:

Buy-in 30 hspu, then AMRAP of

30 cal row or 25 cal bike

5 hang snatches #115 / #75

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SEALED DEAL // 11|13|18

This weeks LEAN & STRONG CHALLENGE workout will be programmed on Friday. It’s a 9 min pullup AMRAP, so we wanted to give your hands a little time to recover. You DO need all 3 team members to complete it together. You can do it Wednesday or Saturday during open gym if Friday doesn’t work for you.

strength | skill

3 clean grip DL + 2 clean pulls + 1 clean.

Complete 6 times and build as possible.

 

wod | SEALED DEAL

5 rounds for time of:

15 wallballs #20 / #14

10 box jump overs 24″ / 20″

50 DU’s

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BRENT R. TAYLOR // 11|12|18

We created todays HERO WOD in honor of Brent R. Taylor.

39 min AMRAP (Brents age)

7 movements (1 for each of his children)

15 reps of each (the number of years he was married)

– – – – – – – – –

Brent R. Taylor, the mayor of North Ogden, Utah, and a father of seven, was killed in action Saturday while serving in Afghanistan as a member of the Army National Guard, officials confirmed.

Taylor, 39, was killed in an apparent insider attack after a member of the Afghan security forces opened fire at a base in Kabul where foreign troops provide training to Afghan forces. The attack wounded another U.S. service member. Maj. Gen. Jefferson S. Burton, adjutant general of the Utah National Guard, confirmed that the person who opened fire on Taylor was killed immediately.

Taylor is survived by his wife, Jennie, and their seven children who range in age from 11 months to 13 years old.

“Brent’s life impacted so many of us in remarkable ways, and we are grateful for the expressions of gratitude and sympathy that we have received. We are especially grateful for the love and support shown to Brent’s grieving children,” family spokeswoman Kristy Pack said in an email.

“As one of many, many military families to give the ultimate sacrifice, we also want to express our love for this great nation and the pride that we feel knowing that Brent gave his life in service to his country — the country he and Jennie both love so much,” she added.

News of Taylor’s death brought shock and grief to a Utah community in which he had served as mayor since 2013 and, before that, as a City Council member.

“I hate this. I’m struggling for words,” Utah Lt. Gov. Spencer Cox posted Saturday. “I love Mayor Taylor, his amazing wife Jennie and his 7 sweet kids. Utah weeps for them today. This war has once again cost us the best blood of a generation. We must rally around his family. Thank you for your sacrifice my friend.”

At a news conference Sunday, a visibly emotional Gov. Gary R. Herbert (R) called it “a sad day for Utah.” He said others had discouraged Taylor from deploying a fourth time, telling him, “You’ve done enough. You’ve done your part.”

And yet, Taylor insisted he wanted to go back.

“He thought he could do some good in Afghanistan, to help the people be liberated,” Herbert said. “That’s an admirable quality that we all ought to emulate. What can we do to help our fellow man?”

Herbert noted it is military protocol to wait 24 hours after contacting next of kin before publicly identifying a fallen service member, but acknowledged tributes to Taylor had already begun spreading on social media the day before.

Taylor announced his deployment to his constituents in early January via Facebook Live, explaining that he had been called to help train Afghan commando units after President Trump had ordered an increase in the number of U.S. troops in Afghanistan.

“There are three great loyalties that have guided my life and everything in it: God, family and country,” Taylor said then. “While I am far from perfect in any of these respects, I have given my life to serve all three of these loyalties whenever and however I can. And right now there is a need for my experience and skills to serve in our nation’s long-lasting war in Afghanistan.”

He anticipated his deployment would last 12 months and reassured North Ogden citizens that the city would be in good hands.

During the past 10 months, Taylor posted periodic updates of his Afghanistan service to Facebook, often sounding and looking optimistic.

In September, he celebrated from afar his 15th anniversary with his wife, Jennie Taylor. In their marriage, they had endured five years apart during four of Taylor’s deployments to Iraq and Afghanistan, he wrote. Earlier that month, he wrote, he had watched his youngest child learn to walk via Skype.

“[Jennie] is truly the center of our home and at the very center of all our lives,” Taylor wrote. “I second Winston Churchill, who said: ‘My most brilliant achievement was . . . to persuade my wife to marry me.’ ”

In his last Facebook post, dated Oct. 28, Taylor quoted Franklin D. Roosevelt — “In the truest sense, freedom cannot be bestowed; it must be achieved” — and spoke with pride about witnessing Afghanistan’s first parliamentary elections in eight years, despite threats of violence.

“As the USA gets ready to vote in our own election next week, I hope everyone back home exercises their precious right to vote,” Taylor wrote. “And that whether the Republicans or the Democrats win, that we all remember that we have far more as Americans that unites us than divides us. ‘United we stand, divided we fall.’ God Bless America.”

On Twitter, Sen. Orrin G. Hatch (R-Utah) called Taylor “a hero to all of us.”

“Brent was a hero, a patriot, a wonderful father, and a dear friend,” Hatch wrote. “News of his death in Afghanistan is devastating. My prayers and love are with Jennie and his 7 young children. His service will always be remembered.”

 

wod | BRENT R TAYLOR

39 min AMRAP:

15 burpees

15 CTB

15 squat cleans #115 / #75

15 box jumps 24″ / 20″

15 ttb

15 push ups

15 kbs 2 / 1.5

Posted in WOD