WOD: 5/06/16
Establish a 1RM
Clean + Front Squat + Jerk
4 round for time of:
4 Power Cleans 205/145
4 Front Squats 205/145
4 Shoulder to Overhead 205/145
WOD: 5/05/16
10 rounds for time of:
12 Med-ball Cleans 20/14
10 Push-ups
8 Toes to Bar
Some sad news to bring you from the affiliate community. On May 2, Anthony ‘T.J.’ Antell Jr was shot and killed in Arlington, Texas after trying to stop a gunman who opened fire inside a Walgreens. T.J. was a Marine and the owner and head coach of CrossFit Abattoir in Arlington, Texas.
According to NBCDFW, the shooting happened at about 11:50 a.m. outside a Walgreens store on Green Oaks Boulevard at New York Avenue in Arlington. “Police identified the suspect as 22-year-old Ricci Chambless Bradden, currently a U.S. Army soldier at Fort Hood, according to an arrest warrant affidavit. The affidavit said Bradden’s wife, Quinisha Shermon Johnson, 22, is an employee at the Walgreens. Police said Bradden went to see the woman at work, got into an argument with her and shot her in the ankle. Anthony Antell Jr., 35, saw the confrontation in the parking lot as his wife sat in their vehicle. Police said Antell, a former Marine, got his gun out of his vehicle and tried to stop Bradden from leaving.”
Bradden then turned and shot Antell, who died at the scene. Bradden later turned himself in; he is currently facing murder charges.
T.J. is survived by his wife Crystal, and their three children; the oldest Hayden, followed by Rilee and Liam. To honor the memory of T.J. and support his family, you can donate a monetary sum on this gofundme page. “The money will be used to help with any memorial needs the family may have, as well as any help needed at the gym.”
From the gofundme page:
“The CrossFit community is very tight knit, and I would like for everyone to take this opportunity to be able to give back to someone who did so much for his members on a daily basis. If we rally together, we can show others just how thankful we are for T.J.”
Source: Boxlife Magazine
Brought to you by Caitlin Brennan
WOD: 5/04/16
Masters Qualifier Event 3
Complete as many rounds as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
155/105-lb. hang power cleans, 5 reps
What is the Master’s Qualifiers!?
Following the conclusion of the Open, the top-200 Masters athletes worldwide in each age division (40-44, 45-49, 50-54, 55-59, 60+) have been invited to compete in the Masters Online Qualifier—four workouts that the athletes must complete by the 5 p.m. (PT) deadline on Monday, April 25th. This is their version of Regionals!
Here’s what their workouts were:
EVENT 1
21-15-9 reps for time of:
Row for calories
Thrusters
Men use 95 lb.
Women use 65 lb.
For the 55-59 and 60+ divisions, men use 75lbs, women use 55lbs
EVENT 2
1-rep-max deadlift
No time cap
EVENT 3
Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans
Men use 155 lb.
Women use 105 lb.
EVENT 4
For time:
55 burpees
34 overhead squats
21 muscle-ups
Men use 95 lb.
Women use 65 lb.
Today we will be doing EVENT 3!
Brought to you by
Caitlin Brennan
WOD: 5/03/16
Deadlift 3-3-3-3-3-3-3 reps
21-15-9 reps for time of:
225/155-lb. deadlifts
24”/20” box jumps
Handstand push-ups
The final installment of Behind the Scenes.
Part 5 takes us through the Peg Board and on to crowning the Champs.
WOD: 5/02/16
5 rounds for time of:
Run 400m
20 Overhead Squats 115/75-lbs.
T-shirts/Tanks $25
Crews $45
Cash or Check to Derek Eason, LLC.
If you do not pay be the end of Monday, May 2nd you will not receive your order.
WOD: 5/01/16
20 minute AMRAP of:
Dumbell “Fran” 45/30-lbs.
*Yes Fran is what it sounds like. 21-15-9 of Thrusters and Pull-ups.
WOD: 4/30/16
Maupin
4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats
*With a partner.
Reminder:
Spring Apparel
T-shirts and Tanks: $25
Crew Necks: $45
Cash or Check to Derek Eason, LLC!
Payment and Orders are due by Monday May 2nd!!!
WOD: 4/29/16
10 rounds of:
Deadlift for 15 seconds
Rest 45 seconds
Go heavy!
For time:
Row 2000m
Saturday at the Games, Part 4.
Reminder:
Spring Apparel
T-shirts and Tanks: $25
Crew Necks: $45
Cash or Check to Derek Eason, LLC!
Payment and Orders are due by Monday May 2nd!!!
WOD: 4/28/16
3 rounds each for time of:
Row 20 calories
20 Burpees, jumping over the bar
20 Hang power cleans, 135/95
*Rest as needed between rounds.
To headband.....or not to headband.
Team JUNK came up with 16 super smart reasons why you should wear a headband, and I think our boys in the box would totally agree:
(check out the full article here: http://www.junkbrands.com/blogs/junk-life/115803524-16-super-smart-reasons-why-you-should-wear-a-headband)
1. Keep the sweat at bay.
2. Keep those wild locks of hair back.
3. Stay cool.
4. No more bad hair days.
5. Intimidate your opponent.
6. Get noticed by recruiters.
7. Stand out for safety.
8. Turn pro.
9. Eliminate helmet funk.
10. Block the elements.
11. Show your unique style.
12. Step aside lucky underwear.
13. Feel the power.
14. Express your mood.
15. Fuel your inspiration every day.
16. Make a statement without saying a word.
Headband information brought to you by Caitlin Brennan.
Reminder:
Spring Apparel
T-shirts and Tanks: $25
Crew Necks: $45
Cash or Check to Derek Eason, LLC!
Payment and Orders are due by Monday May 2nd!!!
WOD: 4/27/16
Overhead Squat 3-3-3-3-3-3-3 reps
"Randy"
For time:
75 Power snatches, 75/55 lbs.
Behind the scenes are still rolling out. Part 3 continues with the athletes trying to survive after
"Murph".