Posts by Mark Ursu

#09Jun2019 WOD

Metcon

Diego

8 Rounds:
– 7 Power Cleans @ 70/47.5kg
– 22 Double Unders
– 18 Burpees
Then,
– 2056 meter Weighted Run @ 20/14lb
Background: This Hero WOD is dedicated to Officer Diego Moreno of the Kent Police Department, Kent, Washington. Officer Moreno paid the ultimate price in the line of duty when he was struck by a vehicle involved in a police pursuit on July 22, 2018.

Officer Moreno, an 8-year veteran of the Kent Police Department, was 35 years old when he was killed. During his career, he was awarded 3 life-saving medals, a Chief’s Award of Exceptional Duty and the Award of Duty and Sacrifice (posthumously).

He is survived by his wife and two young children.

The workout is composed of 8 rounds for every year of service and the significance of the rep scheme is 7, 22 and 18; Officer Moreno’s End of Watch date.

The final run is 2,056 meters because Officer Moreno’s radio callsign was 2k56. As Chinda put it, the workout is designed for all skill levels so at the CrossFit Kent event, the run weight is athlete’s choice.

#08Jun2019 WOD

Weightlifting

Snatch

Pause @ knees 5 x 3 @ 60-65%

Metcon

CF Games 2012 Chipper

For Time:
– 10 Overhead Squats @ 61/43kg
– 10 Box Jump Overs @ 24/20″
– 10 Thrusters
– 10 Power Cleans
– 10 Toes to Bar
– 10 Burpee Muscle-ups
– 10 Toes to Bar
– 10 Power Cleans
– 10 Thrusters
– 10 Box Jump Overs
– 10 Overhead Squats

#08Jun2019 Cardio

Metcon

Super Saturday

Teams of 3

200/160 Cals AAB
AMRAP YGIG (alt. arm each round):
– 7 Single KB Push Press
– 7 Single KB Front Squats
– 7 KB Swings @ 24/16kg

** then **

200/160 Cals Row
AMRAP YGIG:
– 5/5 Single KB Snatch
– 8 Burpees

#07Jun2019 WOD

Weightlifting

Thruster

5 sets:
– 5 Push Press + 3 Thrusters @ ascending

Metcon

5 rounds:
– 5 Clean & Jerk @ 84/61kg
– 20 Wallballs @ 30/20#
– 5/5 Front Rack Lunges
– 250m Recovery Row

RX+: C&J @102/70kg

#07Jun2019 Cardio

Metcon

For Time:
– 1km Run
– 30 Pull Ups
– 30 HSPU
– 800m Run
– 25 Pull Ups
– 25 HSPU
– 600m Run
– 20 Pull Ups
– 20 HSPU
– 400m Run
– 15 Pull Ups
– 15 HSPU
– 200m Run
– 10 Pull Ups
– 10 HSPU

#06Jun2019 WOD

Metcon

Team workout in pairs
For time:
Run 1600m (split 400m each)
30 rounds: YGIG
– 3 Ring Muscle Ups
– 6 DB Step Ups (farmer’s carry)
Run 1600m (split into 400s)

#05Jun2019 WOD

Gymnastics

Muscle-Ups

EMOM 10:00 – 5 reps

Metcon

E3MOM 18:00
2 rounds:
– 10 OHS @ 43/29kg
– 10 Lateral Burpees over Bar

#04Jun2019 WOD

Weightlifting

Clean and Jerk

EMOM 9:00
– 2 Cleans + 1 Jerk
1,2,3 @ 65%
4,6,5 @ 70%
7,8,9 @ 75%

Metcon

4 rounds:
– 15 TTB
– 15 KB Swings @ 32/24kg
– run 400m
– rest 1 minute
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