Warm Up
2 Rounds:
7 OHS
10 Pull Up
20 Sit Ups

Thrusters 3×20
Snatch 3×5

WOD – “Helen” on the Track
3 Rounds:
400m Run
21 American Swings
12 Pull Ups

Every group should get one Green Slam Ball
(per group) For WOD Before entry to the weightroom.

Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps

Ball Slams 3×20
Overhead Squat  5×5

WOD – “Greg”
20 Minute Push Up Progression
Hand Release

Knees to Elbows/Toes to bar
4×25

Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats

Russian Swings 3×20
Split Jerk 5×5

WOD – Frank
Lucky 7’s
7×1 Strict Press
7×1 Push Press
7×1 Split Jerk

Prone Isolation (plank) 3×30 Sec

Warm Up
3 Rounds:
10 Dead Lift
10 Box Jumps
10 Burpees
100/50 JumpRope/Double Unders

Mats
Ladders

DeadBugs 3×15 Sec

WOD
5 Rounds:
300m Run
50 Push Ups

At Tonights Football Game (Our Last Home Game) we will be promoting an orginization called BE THE MATCH.  It is an organization that saves lives.  Please come and be a part of it,  and bring your parents.  Below is my Niece’s (Kate) Story, and why this is close to my heart.

In March of this year, Kate, at the age of 5, became sick and within 2 weeks, she was transported from Sacramento (Kaiser Roseville) to San Francisco’s UCSF Benioff Children’s Hospital with acute liver failure.  The doctors believe, but don’t know for sure, that an unknown virus attacked her liver…..and Kate’s family was told it was inevitable that she would need an emergency liver transplant to keep her alive.  Her family watched her and prayed for many weeks that she would not fall off that cliff…..and she didn’t!  God was faithful and miraculously her liver began to show signs of recovery in early May.

At the end of May, when she was finally safe enough to be released from the hospital, the doctors found that her blood counts had dropped rapidly within two weeks.  After a bone marrow biopsy, Kate was diagnosed with Severe Aplastic Anemia (SAA), which is a very rare bone marrow failure condition (less than 600 people diagnosed in US each year). When you have SAA, your bone marrow no longer produces healthy blood cells: red, white, and platelets. SAA can be caused by genetic disorders, however, Kate was tested for most of these genetic conditions and the results were negative. They believe her SAA was acquired and caused by the acute liver failure.  Their theory is that her body’s immune system fought so hard to beat the virus that attacked her liver that it then attacked her bone marrow as it did not recognize the viral cells vs the healthy cells.  Kate is requiring weekly transfusions for platelets and red blood cells to keep her alive, however this can only help for so long. A cure for Kate would be to have a bone marrow transplant. The transplant institution has been on a hunt for to find a 10/10 match for Kate; and they have not yet found one. She has very rare markers and she needs your help! Please consider becoming a bone marrow donor to save lives!

Warm Up
15 American Swings
10 Pistols
5 Ninja Roll Ups

Clean and Jerk 3×20

WOD – “KALSU”
On the minute Ever Minute
Until Completed
5 Burpees at the top of each minute
then finish each minute with Thrusters
until 100 Thrusters are completed

The hardest WOD of all?If there’s a common thread from Foucher to Spealler’s(2 crossfit legends) comments, it is the savagery of the hero WODs. The routines, designed and named to honour those killed in the line of duty, are by their nature intended to test even the most elite CrossFitters.So it should be no surprise that one hero workout comes up again and again when discussions arise about the hardest WOD of all. Jump on the CrossFit forums, and there are a number of threads devoted to a specific workout that is particularly vicious. It is a WOD about which former strongman and all-round beast Rob Orlando posted, “I’m more proud of that time than almost any other WOD I’ve ever done.”The workout in question is Kalsu. Like so many of the nastiest workouts, it sounds simple: do five burpees then max rep thrusters on the minute, with a goal of completing 100 thrusters in total. Simple in structure maybe, but even on paper it is clearly one to separate the men from the boys.The workout itself was first programmed in 2010 by the guys at CrossFit Football. It honours fallen soldier Bob Kalsu, a former American pro footballer killed in action in Vietnam in 1970. Kalsu also gave his name to Forward Operating Base Kalsu, a US military facility in Iraq that was in operation from 2003 to 2011.Luke from CrossFit Football tells the Rx Review that the workout came about from a brainstorm between the program’s founder, John Welbourn, and Andy Stumpf, a former Navy seal who works for CrossFit HQ. It has since ascended to an almost mythic status among diehard CrossFitters. Examining comments everywhere from the thread on the CrossFit Football site to the mainsite community by way of dozens forums of individual affiliates, the internet is littered with Kalsu carnage.Descriptions of the workout include “humbling”, “beastly”, “sinister” and “life-changing”. It is best summarised by one user on the CrossFit Football forum, who says he did a scaled version of Kalsu at the Iraq military base that shares the fallen solder’s name. He dubbed the experience “soul crushing”.

Warm Up
3 Rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups

Mats
Ladders

Split Jumps 5×6

WOD – On the Field
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees

Russian Swings 3×20
Overhead Squats 5×5

WOD – “Dave”
Pull Up Progression
20 Minutes

HOMEwork
Bring Bulgarian Sheet
Must be filled out and
Ready to go

Warm Up
2 Rounds:
400m
10 Tuck Jump
><Lunge
15 Sit Ups

Snatch Complex x 2
Push Press 4×5

WOD – “Charles”
Back Squat Bulgarian

Back Extensions 3×25

Warm Up
2 Rounds:
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups

Mats
Ladders

WOD
21-15-9
Choose 4 Movements
1 Barbell Movement
2 Body Weight Movements
1 KettleBell Movement

Warm Up
2 Rounds:
10 DeadLift
Spiderman Crawl (outside one length)
10 American Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD – “Blair”
Last Man Standing
Push Press
Max Reps
15kg/ 10kg/ 10#

Superman 3×30 sec