One Class Only: 10 AM - 11:30 AM with Childcare

HERO WOD: "CLOUSER"
Partner Version:
For Time:
1800 meter Run (Partners run at the same time)

then:

7 Rounds Each: (Rounds are alternating: You Go/I Go)
7 Clean & Jerk (110/155)
19 Wall Ball Shots (14/20, 9/10')

Dedicated to Zachary Clouser, a young soldier and member of TCB CrossFit (Columbia, South Carolina) who was killed in action. Pfc. Zachary Clouser, of Dover Township, had been Iraq for nearly a year and would have turned 20 in a couple of weeks.

Army Spc. Zachary R. Clouser, 19, of Dover, Pa.; assigned to the 1st Battalion, 26th Infantry, 2nd Brigade Combat Team, 1st Infantry Division, Schweinfurt, Germany; died July 18, 2007 in Adhamiyah, Iraq, of wounds sustained when his vehicle was attacked by enemy forces using an improvised explosive device and small-arms fire. Also killed were Sgt. 1st Class Luis E. Gutierrez-Rosales, Spc. Richard Gilmore III and Spc. Daniel E. Gomez.

“Zachary was the biggest prankster, jokester, anything he could do to get anybody to smile,” said his mother, Deb Etheridge.

Clouser joined the Army soon after graduating from Dover Area High School in 2005. He came back to visit the school while on leave in the spring, principal Joel Riedel said.

“This is a very, very sad thing. We were stunned yesterday when we got the call from the Army recruiter,” Riedel said.

Clouser had six siblings and loved to hunt and fish. Etheridge said her son planned to learn more about computers or criminology after his enlistment ended in 2009.

This "Zach (Clouser)" Hero WOD was submitted to us by TCB CrossFit, a US military CrossFit affiliate. They created the workout by request of Zach's Army recruiter.

STRENGTH:
Bench Press: 10-8-6-4-2
*Superset with core movement.

WOD:
8 min AMRAP:
20 Alternating Box Step Ups with KB (20/24, 35/53)
40 KB Swings (35/53)

WOD:
2x Rounds for Max Reps:

1:30 Work, :30 Rest/Rotate

Rope Climbs
Assault Bike Cals
C2B
Rig Touch Burpees
Cal Row

WOD:
20 min AMRAP:
300m run
10 DL (Rx: 65/95, Comp: 85/125)
10 Hang Power Clean (Rx: 65/95, Comp: 85/125)
10 Push Press (Rx: 65/95, Comp: 85/125)
1 min rest

STRENGTH:
Strict Press: (5-3-1+)
5 @ 75%
3 @ 85%
1+ @ 95%

WOD:
10 RFT:
3 Power Snatch (95/135)
6 C2B

WOD:
16 min AMRAP:
60 DU
10 T2B
20 Burpee BJO (20/24)
10 T2B

STRENGTH:
Deadlift: Week 3: (5-3-1+)
5 @ 75%
3 @ 85%
1+ @ 95%

WOD:
On a 12 min running clock, max reps:
(0-1:00) 1 minute of Squat Cleans (95/135)
(1-2:00) 1 minute of Push Jerks (95/135)
(2-4:00) 2 minutes of Squat Cleans (95/135)
(4-6:00) 2 minutes of Push Jerks (95/135)
(6-9:00) 3 minutes of Squat Cleans (95/135)
(9-12:00) 3 minutes of Push Jerks (95/135)

Rowing Intervals:
8x:
:45 Row
2:15 Rest

Superset:
12 DB Bench
12 DB Curl to Press

STRENGTH:
Back Squat: 5-3-1+

WOD:
For Time:
30 OHS (75/115)
15 RMU
20 OHS (75/115)
10 RMU

WOD:
3 5-min Rounds for Max Reps:
From 0:00-2:00: 400m Run then max rep DU
From 2:00-3:00: Double DB S2OH (35/50)
From 3:00-4:00: Pull Ups
From 4:00-5:00: Double DB Hang Squat Cleans (35/50)
5 min Rest between rounds

STRENGTH:
Strict Press: 3-3-3+

WOD:
Running Annie
For Time:
50-40-30-20-10:
DU
Ab mat sit-ups
*200m run after each round

SNATCH:
10 min Snatch EMOM Complex:
2 Power Snatch
1 Hang Power Snatch

WOD:
10 min AMRAP:
21 Hang Power Snatch (65/95)
15 Perfect Pushups
9 Strict Pullups

STRENGTH:
Back Squat: 3-3-3+

WOD:
For Time:
100 Front Squats (Rx: 65/95, Comp: 75/115)
*At the top of each minute: Rx: 3 Burpees, Comp: 5 Burpees

WOD:
5 RFT:
15 Double DB Thrusters (35/50)
50 DU
3 Rope Climbs