WOD Thursday 1/31/19

by | Jan 30, 2019 | News | 9 comments

Warm-Up
Coach’s choice

WOD prep
Prep the Back squat to WOD weight.

WOD
“BREHM” Hero WOD
U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.
He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

The “Brehm” Hero WOD was first posted on crossfit.com as the workout of the day for
Tuesday, May 14, 2013 (130514).

10 Rope Climbs (15 ft)
20 Back Squats (225,150)
30 Handstand Push-Ups
40 calorie row

Option 2 Performance:
10 Rope Climbs (15 ft)
20 Back Squats (155,105)
30 Box Handstand Push-Ups
40 calorie row

Option 3 Functional:
20 rope pulls, floor to standing
20 Back Squats (135,95)
30 Dumbbell strict press (35,20)
40 calorie row

*Scale loads as needed.

Post WOD:
Couch stretch

CFS Brief:
*Free Class Friday.  Bring your friends and family!
*Sunday 2/3/19  Q & A with Coach John 11:00 am to noon.  If you plan on coming to the Q & A please email me so I can get an accurate head count.  john@cfsyn.com
*CrossFit Opens start in 22 days!

9 Comments

  1. JL
    JL on January 31, 2019 at 6:59 am

    Brehm. 15:30. 20 rope pulls, #225 BS, #35 DB strict press.

  2. John
    John on January 31, 2019 at 7:52 am

    Nice job on the back squat!

  3. Rob M
    Rob M on January 31, 2019 at 8:01 am

    BREHM: 13:30 (185#, bhsp). Happy to make 10 rope climbs! 6 days to CFS Breakfast Wednesday!

  4. Deb.
    Deb. on January 31, 2019 at 9:12 am

    Brehm: 19:19 | 10 Rope Climbs | 20 BW Back Squat | 30 Strict HSPU to 1 AbMat
    Always great and humbling to be able to honor a Hero. This was a great workout and the 20 minute cap was perfect. I laughed when I saw Ryan finish his rope climbs as I was reaching up to start my 6th rep 🙂 I did the back squats in 4 sets of 5 and thank you Frozen for watching and confirming that I was getting low enough. I did 3 kipping HSPU to the floor and then decided to do the rest strict to an AbMat. I did not mind the row and just kept moving. A great way to kick off a Thursday!!

  5. Deb.
    Deb. on January 31, 2019 at 9:13 am

    Nice job Rob!! Ten rope climbs in one set is no joke!!

  6. Ryan
    Ryan on January 31, 2019 at 9:22 am

    11:38 205#/30# db strict press

  7. Deb.
    Deb. on January 31, 2019 at 9:44 am

    I think you should speed up those rope climbs. Either that or I need to grow another 12″.

  8. Roland
    Roland on January 31, 2019 at 2:16 pm

    18:10 #165
    Mojo meter was very low today.

  9. Rob M
    Rob M on January 31, 2019 at 7:01 pm

    Thanks 🤓 Great job with the HSPUs!