by Gene Crawford | Nov 21, 2017
“Aristodemus”
Evo #1
1-rep-max clean
-Time cap 6 minutes
[205#]
Evo #2
5x Rounds for Time:
10x Deadlifts 225/135
50m Farmers Carry (AHAFP)
10x Burpees Over Bar
[11:45]
Evo #3 – ¼ Murph
5x Rounds for Time
5x Pull-ups
10x Push-ups
15x Squats
[4:46]
Bag Work: 12x 1:30 Rounds
**About the workout:Aristodemus was one of the guys from the movie 300. In the film, he was renamed Dilios, and was the guy who lost his eye and went back to heroically rally the rest of the Spartan army. In reality, he was shunned for refusing to die in battle like a man, when he lost his eye due to a crippling infection. So the film got it half right.
However, being disgraced lit a fire in Aristodemus’ belly that could only be quenched with the lung and brain matter of his enemies. In the battle of Plataea, Aristodemus became a veritable whirlwind of death when he embarked on a berserker-like suicide charge so ferociously badass that the stubborn Spartans decided to posthumously forgive him, and gave him a proper burial. Not bad for a guy with one eye and nothing to lose.
by Gene Crawford | Oct 17, 2017
Warm Up:
400m Run
3x Press Complex: 5x Strict, 5x Push, 5x Jerk + 10x Air Squats
Strength:
3x Sets
10x Push Press @ 80%
Work Capacity:
5:00 AMRAP
Set 1: 5x Box Jumps + 7x Toes To Bar
Set 2: 5x Wall Balls + 7x Push-ups
Set 3: 5x Burpees + 7x KB Thrusters 25#
Skills:
Judo / Throws for 25:00
by Gene Crawford | Aug 20, 2017
Warmup: Long Jumps & Bear Crawls 50m x 4 sets
Hero WOD: Collin
5x Rounds
400 Meter Sandbag Carry (AHAFP)
12x Push Press (115#/95#)
12x Box Jumps (24”)
12x Sumo Deadlift High-Pull (95#/65#)
3x Team Tire Pull (everyone does Box Jumps until tire has been dragged)
3x Box Jumps or Hurdles + Burpee, Box Traverse, SandBag Toss
Ice Bath Dunks
Team Tire pull 400m
Beers & Story Time
by Gene Crawford | Aug 15, 2017
“Amanda ALT”
13-11-9-7-5
Pull-ups
Squat Snatches
(95#/65#)
“Grace”
30x Clean-and-Jerks (135#/95#)
“Lumberjack 20”
20x Deadlifts (>=225#)
Run 200m
20x KB swings (AHAFP)
Run 200m
20x Overhead Squats (AHAFP)
Run 200m
20x Burpees
Run 200m
20x CTB Pull-ups
Run 200m
20x Box jumps (24″)
Run 200m
20x DB Squat Cleans (AHAFP)
by Gene Crawford | Jul 14, 2017
Basically a SealFit workout…
10:00 Hang Clean coaching & practice
17:00 AMRAP
2, 4, 6, 8, 10, 12, 14, 16, 18….
Deadlift 205#
Toes-To-Bar
Bearcrawl
10:00 EMOM
5x Thrusters 65#
10x Box Jumps 24″
21-15-9
Back-rack Step-ups 24″ 65#
Burpees
Bag Work
12:00 (1:00x rounds)
