10 shoulder passes, 10 alternating toe touches, 20 jumping jacks, 25′ bear crawl, 25′ walking lunges, banded shoulder stretch, 10 burpees, 10 windmills forward & backward

Group Pre-WOD:

3 Minute Shoulder Mobility

EMOM for 7 minutes 3 Hang Power Cleans @ 65%

WOD:

5 RFT:

40 Double Unders

15 Kettlebell Swings (55/35)

Post time to comments.

Post-WOD:

500 meter Rowing Sprint

10 shoulder passes, 10 alternating toe touches, 20 jumping jacks, 25′ bear crawl, 25′ walking lunges, banded shoulder stretch, 10 burpees, 10 windmills forward & backward

WOD:

For time:
20 Row for Calories 

30 Wallball Shots 20/14
20 Toes to Bar

30 Box jumps 20″

20 SDHP 72/55 KB
30 Burpees

20 Shoulder to Overhead 135/95
50′ Sled Pull 185/125

Post weights and time to comments.

Post WOD:

Take a leisurely stroll around the loop.

10 shoulder passes, 10 alternating toe touches, 20 jumping jacks, 25′ bear crawl, 25′ walking lunges, banded shoulder stretch, 10 burpees, 10 windmills forward & backward

Group Pre-WOD: 

3 minute mobility

Every minute on the minute for 10 minutes – 3 Power Snatches @ 70% 1 rep max

WOD:

10 minute AMRAP of:

7 HSPU
35 Box Jumps 24″

Post WOD:

1 minute max rep pull-ups

2 sets of: 10 mountain climbers, 10 superman/hollow rocks, 10 squats, 10 alternating toe touch/hip opening

Row 500 meters

Group Pre-WOD:

Photo of those crazy enough to come attempt this WOD.

WOD: Whitten

Five rounds for time of:

22 Kettlebell swings, 2 pood

22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20 pound ball

Post weights and times to comments.

Compare to May 28, 2011

Post-WOD:

Photo of those who made it out the other side alive!

Most of you have come to CFJ with no prior CF experience and didn’t come up following the main site of CrossFit HQ (www.crossfit.com) spending countless hours every day bonding with the online CrossFit community before we had our own CF tribe. Every day I searched out “Bingo” for his post, as they were always so incredible and thought provoking. Below is a post from Bingo from 2010 explaining the meanings of Hero WODs to new CrossFitters. I’m proud to be part of a community that is a little bit different.

“Whitten”, and heroes before and to come…

We are all part of a rather unique and special community, whether here in the cyber-gym or members of a Crossfit Affiliate gym. There are many reasons for this to be sure, but one in particular stands out today as it does each time we are introduced to a new “Hero.” We acknowledge those who have made the ultimate sacrifice on our Nation’s behalf, not as a political statement or with an underlying agenda as is the case with many of those newspaper lists, but with a true thankfulness bordering on reverence.

This, after all, is how it SHOULD be. It is how it was in the wars and conflicts of our forefathers. Neighborhoods, towns, entire states would reach out in solidarity and support for the families of the fallen. As a nation we seem to have forgotten how to do this, lost as it were in the debates about the propriety and righteousness of whatever conflict might be at hand, as the historically quiet discomfort with such things has been replaced by the braying of the disenchanted here in the present.

You may think the quiet discomfort felt in the privacy of the homes left behind by those serving is the ideal. You may be convinced that the “means justifies the ends” approach of more contemporary protesters represents a high watermark in a maturing nation. Frankly, I don’t care, and how I feel is irrelevant in this discussion.

But what you mayn’t do is forget. It is not permissible to forget that there are people who serve, some in far-enough away places that it might be EASY to forget. While we as a nation of people have not really been asked to share in any hardship through open sacrifices like rationing or the like, we must STILL openly and consciously acknowledge these men (and women) who make the ultimate sacrifice on our collective behalf.

How? How might we do this? Well, I’ve talked a little about this in the past, but there are a lot of new “faces” here chez Crossfit, so it probably bears another telling. The introduction of a new “Hero”, indeed the posting of any “Hero” WOD, is not only an invitation to remember that this particular Hero gave his life in the line of duty, but because we choose to willingly accept the suffering induced by the WOD it is an invitation to remember that there are LIVING heroes and heroines on the line right now. They leave behind families who live each day a little more fearful of what might come than, say, the family of an ophthalmologist.

How do we express our support for those on the line, outside the wire? Easy. We circle the wagons a little bit around those families they left behind when they boarded the transport, or stepped into the cruiser, or hopped on the back of Engine 44. Grand gestures are not really necessary; small kindnesses are enough. It’s now winter above the Mason-Dixon line. Maybe you go a little further with the snowblower and “forget” to stop until you’ve done the walk in front of that Marine’s house. It’s the Holiday season in much of the world–it’s just too easy to bake and deliver an extra dozen cookies to the cop on the corner. You travel a bit for business, and the bill for that burger is magically paid for that private in the airport who looks like he’s 14, hungry as he starts or finishes his journey.

It’s little stuff, I know, but not trivial stuff. These are gracious people; they will understand. They chose their paths and they do not NEED these gestures to validate their choice, but the subtle “thank you” still feels good. The knowledge that the sidewalk is clear of snow brings a small but real comfort.

So today, or whenever you get to it, as you suffer through “Whitten”, think not only of this young Captain but also about all of his brethren still on the line. Think just a bit about some small, concrete way to express your support for them and their families. For this, I am sure, is also what Coach has in mind when he offers up these epic challenges and names them after those we have lost.

This, I am sure, is what makes our community just a little bit different.

Comment #34 – Posted by: bingo at December 12, 2010  6:43 AM

Individual Warm-up:

10 mountain climbers, 10 super man/hollow rock, run 220 meters, 10 shoulder passes, 10 wrist rotations, banded shoulder stretch, 10 pull-ups

Group Pre-WOD:

Stretch: shoulder circuit (front/back swings, across body swings, laying rotation), wrist

50’ Team Relay: Bear crawl, crab walk, broad jumps

WOD:

For time:

25 Handstand push-ups

50 Toes-to-bar

Run 950 meters

75 pound Push press, 75 reps

150 Double-unders

2 sets of: 5 burpees, 25’ bear crawl (column to column), 10 squats, 25’ crab walk, 10 sit-ups, 10 pull-ups

Group Pre-WOD:

Stretch: Samson, banded shoulder, piriformis, butterfly, wrist

Strength:

Front Squat (165#/115#)

3-3-3

Rest 2 minutes between efforts. No more than 2 people sharing a bar.

WOD:    

4 rounds for time

10 KB swings (55#/35#)

25 double unders

Post weights and time to comments.

Compare to December 15, 2011 3 rep FS or March 10, 2011

Post-WOD:

2 minutes max reps ball sit-ups

10 mountain climbers, 10 super man/hollow rock, run 220 meters, 10 shoulder passes, 10 wrist rotations, 10 dumbbell shoulder presses, banded shoulder stretch

Group Pre-WOD:

Stretch: shoulder circuit (front/back swings, across body swings, laying rotation), wrist

WOD: Zimmerman

More about Zimmerman and words from his wife.

Complete as many rounds as possible in 25 minutes of:

11 Chest-to-bar pull-ups

2 Deadlifts (315/210)

10 Handstand push-ups

Post rounds completed to comments.

10 mountain climbers, 10 super man/hollow rock, run 220 meters, 10 shoulder passes, 10 wrist rotations, 10 dumbbell shoulder presses, banded shoulder stretch, 10 pull-ups

Group Pre-WOD:

Stretch: shoulder circuit (front/back swings, across body swings, laying rotation), wrist

Skill: jump & land

WOD: 

4 rounds for time:

15 weighted sit-ups (20#/15#)

5 hang power snatch (95#/65#)

5 push jerks (95#/65#)

15 air squats

Post weights and time to comments.

Compare to September 24, 2010

Post-WOD:

2 minutes max reps double unders

2 sets of: 10 burpees, 25’ bear crawl (column to column), 10 squats, 25’ crab walk, 10 sit-ups

Group Pre-WOD:

Stretch: Samson, piriformus, seated butterfly, seated single toe flexed reach

Rowing Relay: Team row to 1000 meters in 100 meter/person increments

WOD: “Griff“

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Post time to comments.

Compare to September 8, 2011

Post-WOD:

 2 rounds:

75’ single arm farmers carry (50/30) (Think water jug, dumbbell, kettlebell)

30 second handstand holds