Thursday 231109

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Bradley

10 rounds for time of:

100-m sprint

10 pull-ups

100-m sprint

10 burpees

Rest 30 seconds

Post time to comments

Compare to 110817.

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany; daughter Chloe; parents Gary and Paula; and brother Ryan.

Scaling:

Modify the sprint to a fast jog to maintain consistent splits for each round. Reduce the volume of pull-ups or scale to ring rows. Reduce the volume of burpees to complete each set in short, fast efforts.

Intermediate option:

10 rounds for time of:

100-m sprint

7 pull-ups

100-m sprint

7 burpees

Rest 30 seconds

Beginner option:

10 rounds for time of:

50-m run

7 ring rows

50-m run

7 burpees

Rest 30 seconds

Wednesday 231108

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Jerry

For time:

Run 1 mile

Row 2,000 meters

Run 1 mile

Post time to comments.

Compare to 211118.

Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly; and his sons Chad, Cody, Chase, and Connor.

Scaling:

Reduce the distance of either the run, the row, or both as needed to complete each individual effort in under 10:00. Intermediate athletes can perform this workout as prescribed.

Beginner option:

For time:

Run 800 meters

Row 1,000 meters

Run 800 meters

Tuesday 231107

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Holleyman

30 rounds for time of:

5 wall-ball shots

3 handstand push-ups

1 power clean

♀ 14-lb ball, 155-lb clean

♂ 20-lb ball, 225-lb clean

Post time to comments.

Compare to 211122.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin; son Zachary; parents Ross and Glenda; and siblings Kelly and Daniel.

Scaling:

This is a long Hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less.

Intermediate option:

25 rounds for time of:

5 wall-ball shots

3 handstand push-ups

1 power clean

♀ 14-lb ball, 125-lb clean

♂ 20-lb ball, 185-lb clean

Beginner option:

10 rounds for time of:

5 wall-ball shots

3 push-ups

1 power clean

♀ 6-lb ball, 55-lb clean

♂ 10-lb ball, 75-lb clean

Monday 231106

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Liam

For time:

800-m plate run

100 toes-to-bars

50 front squats

10 rope climbs, 15 ft

800-m plate run

♀ 105-lb barbell, 35-lb plate

♂ 155-lb barbell, 45-lb plate

Partition the toes-to-bars, front squats, and rope climbs as needed. Start and finish with the run.

Post time to comments.

Compare to 170321

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

Scaling:

Reduce the distance and load for the runs to finish each in 5 minutes or less and the load of the squats to maintain sets of 5 or more. Reduce the volume and/or modify the toes-to-bars and rope climbs to minimize rest breaks.

Intermediate option:

For time:

800-m plate run

70 toes-to-bars

50 front squats

5 rope climbs, 15 ft.

800-m plate run

♀ 95-lb barbell, 35-lb plate

♂ 135-lb barbell, 45-lb plate

Beginner option:

For time:

600-m run

50 hanging knee raises

30 front squats

10 rope climbs, lying to standing

600-m run

♀ 35-lb barbell

♂ 45-lb barbell

Saturday 231104

Shawn

5-mile run

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

Post time and number of intervals to complete the 5 miles to comments.

Compare to 150208.

U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

Scaling:

Reduce run distance to complete this workout in 6 sets or less and under 45 minutes in total. Reduce squat and push-up reps as needed to keep the total volume of this workout within your current physiological tolerance.

Intermediate option:

4-mile run

Run in 5-minute intervals, stopping after each to perform 25 squats and 25 push-ups before beginning the next 5-minute run interval.

Beginner option:

2.5-mile walk or jog

Walk or jog in 5-minute intervals, stopping after each to perform 10 squats and 10 knee push-ups before beginning the next 5-minute run interval.

Friday 231103

Fran

21-15-9 reps for time of:

Thrusters

Pull-ups

♀ 65 lb ♂ 95 lb

Post time to comments.

Compare to 200805.



Scaling:

This benchmark is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows each round to be completed with minimal rest. Intermediate athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups if necessary.

Intermediate option:

21-15-9 reps for time of:

Thrusters

Pull-ups, scaled as needed

♀ 55 lb ♂ 75 lb

Beginner option:

21-15-9 reps for time of:

Thrusters

Ring rows

♀ 22 lb ♂ 35 lb

Wednesday 231101

For time:

21-15-9

Box jumps

12-9-6

Clean and jerks

♀ 24-in box, 125-lb clean and jerks

♂ 30-in box, 185-lb clean and jerks

Post time to comments.



Scaling:

This descending couplet is meant to be heavy and fast. Reduce the load and height of the box  to move through each movement at high intensity.

Intermediate option:

For time:

21-15-9

Box jumps

12-9-6

Clean and jerks

♀ 20-in box, 95-lb clean and jerks

♂ 24-in box, 135-lb clean and jerks

Beginner option:

For time:

20-16-10

Box step-ups

12-9-6

Clean and jerks

♀ 12-in box, 35-lb clean and jerks

♂ 20-in box, 45-lb clean and jerks

Tuesday 231031

4 rounds for time:

25 GHD hip extensions

25 toes-to-bars

Post time to comments.



Scaling:

If you are less familiar with the GHD, spend time practicing the mechanics, and consider reducing the reps for the workout.

Intermediate option:

4 rounds for time:

15 GHD hip extensions

20 toes-to-bars

Beginner option:

3 rounds for time:

10 GHD hip extensions

25 sit-ups

Monday 231030

5 rounds for time:

500-meter row

15 dumbbell shoulder presses

30 walking lunge steps

♀ 25-lb DBs ♂ 35-lb DBs

Post time to comments.



Scaling:

Deconditioned athletes can reduce the overall volume of this workout. Reduce the weight on the dumbbell shoulder presses if you’re unable to complete 15 in 1-2 sets when fresh.

Intermediate option:

5 rounds for time:

500-meter row

15 dumbbell shoulder presses

30 walking lunge steps

♀ 20-lb DBs ♂ 30-lb DBs

Beginner option:

4 rounds for time:

250-meter row

10 dumbbell shoulder presses

20 walking lunge steps

♀ 10-lb DBs ♂ 15-lb DBs

Saturday 231028

Hang clean 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 1 minute of:

Hang cleans at 80% of your heaviest set.

Post loads and reps completed to comments.



Scaling:

Experienced lifters should go heavy, while newer athletes should focus on mechanics and worry less about adding weight.