5/28/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

5 Snatch lift off

5 snatch DL to hip

5 Snatch High Pulls (hip contact focus)

B1: Snatch Complex x 3 (4 sets )

1 snatch lift off to knee

1 halting snatch DL

pause 2-3 sec in each position

B2: Ladder trips x 6 (4 sets )

C: Metcon (Time)

For time:

Row 500/400

40 OHS (95/65)

30 KBS (24/16kg)

Continue Reading 5/28/21

5/27/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

10 Hollow banded pull downs

6-8 Ring Dips

30 sec Jump Rope

B: Metcon (No Measure)

3 -4 sets

Muscle Up Complex x 1

( 3 bar to belly + 3 turnovers to catch position)

rest

Ring to Chest Pull Up x 6-8 @ 21×1 (false grip)

rest

Pike Ups on Rower x 6-8 @ 21×1

rest

C: Metcon (AMRAP – Reps)

3 rounds

2:00 ON 2:00 OFF

Erg 20/16 cals

Max Dubs

Continue Reading 5/27/21

5/26/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

8 RDL

6 Muscle Clean

4 Strict Press

B: Metcon (Time)

Coach Shereen and Coach Katelyn’s favorite Hero Workout:

“DT”

5 RFT

12 DL (155/105)

9 Hang Power Clean

6 S2OH

16 Min Cap

* Partners alternate full rounds
In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

The original “DT” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 (“090414”).

C: Warm-up (No Measure)

3 sets of:

15 – 20 V Ups

-rest as needed

8 DB Rvs Lunge Per side

rest as needed

Continue Reading 5/26/21

5/25/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds

Erg 250

5 shoulder swimmers (slow and controlled)

Prone partner shoulder flexion x 30sec

B: Metcon (No Measure)

3 sets

2-3 rope climbs

Rest 1:00

6-8 wall facing handstand pirouttes(1/4 turn)

Rest 1:00

Renegade row x 6-8 per

Rest 1:00

C : Metcon (AMRAP – Rounds and Reps)

10 min amrap

250 row

10 push ups

(Alternate full rounds)

Rest 2:00

10 min amrap

Run 200m

15 air squats

(Alternate full rounds)

Continue Reading 5/25/21

5/24/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

5 Half Kneeling SA Press per 10 Scap Pull Ups

5 FS @ 31×1 (45/35)

B: Metcon (Time)

Coach Josh’s favorite

Hero Workout

W/ partner

Complete Hero Wod

“Hammer”

5 Rounds For Time

5 Power Cleans (135/95 lb)

10 Front Squats (135/95 lb)

5 Jerks (135/95 lb)

20 Pull-Ups

90 seconds Rest

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

The “Hammer” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, April 17, 2011 (110417).
Athletes will both perform the reps of each movement before moving to next movement.

Ex:

Partner 1 – 5 PC

Partner 2 – 5 PC

etc..

The rest period starts after final pull up is finished by Partner 2.

C: Metcon (No Measure)

3 sets of:

Split Stance RDL x 8 per

rest

1:00 Weighted Plank

rest

3 sets of:

2 sets of:

10 hip swivel to ext (5 per)

10 PVC Pass Throughs

15 Band Pull Aparts

Continue Reading 5/24/21

5/21/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

60 sec Goblet Hold

5-6 Front Squats

30 sec Dead Hang (deep diaphragmatic breathing)

B: Front Squat 1 RM (5 sets )

Every 2:00 for 10:00

1 Front Squat

C: Wide Stance GM x 12-15 (3 sets )

rest 1:00

D: Metcon (Time)

10 RFT

10 Unbroken Thrusters (95/65)

5 Muscle Ups

*partners alternate full rounds

(5 rounds per partner)

Continue Reading 5/21/21

5/20/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets:

8 bench press

10 Kneeling Shoulder Rotations

12 bird dogs

B: Metcon (No Measure)

4 sets

Bench Press x 5

rest ass needed

Alt Hammer Curl x 8-10 per

rest ass needed

Banded Lat pull down x 12 @13×1(seated)

rest ass needed

🙂

C: Metcon (AMRAP – Rounds and Reps)

Teams of 3

20 Min AMRAP

Bench press x 30 (155/105)

Dbl KB clean x 30 (24/16kg)

Erg 1500/1200m
Teams with an athlete that cannot bench what the others bench may subtract the 10’s during their alotted reps for the workout.

*Please load the bar with this in mind.

Continue Reading 5/20/21

5/19/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

run 400m

then 3 rounds of:

10 plate to chest GM

50 ft Front Rack + OH Carry (each)

10 lying round houses (5 per side)

B: Deadlift 3rm

Every 2:00 for 10:00

3 Rep DL
Be humble.

Know when to move on from a weight.

C: DBL DB Step Up x 6-8 per (3 sets )

rest 1:00

D: Metcon (No Measure)

Run 2:00 Fast

Walk 1:00

Run 2:00 Moderate

Walk 1:00

x 3 sets

Continue Reading 5/19/21

5/18/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

SA Ring row x 5 per

10 bar taps

10 v ups

B: Pull Ups x 6-8 (weighted) (4 sets )

Alternating each set, wide and regular.

C1 : Inverted row x 12-15 (3 sets )

C2: Partner Oblique Crunch x 10-12 per side (3 sets )

D: Metcon (AMRAP – Rounds and Reps)

15 min amrap

10 CTB Pull Ups

12 Push Ups

40 DUBS

Continue Reading 5/18/21

5/17/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

10 bear to bridge

6-8 presses from split jerk

BW split jerk x 3 per side

B: Split Jerk 1RM

Every 2:00 for 10:00

1 split jerk

C1: Rear Dealt Fly x 8-10 (3 sets )

Rest 1:00

C2 : KB Windmills x 5-6 per (3 sets )

Rest 1:00

D: Metcon (AMRAP – Reps)

3:00 on 3:00 off x 3-4 sets

row 500/400

12 S2OH (155/105)

max burpee jump backs in time remaining
Athlete compete a bar facing burpee. The minute the athlete touches the ground on the opposite side of barbell they jump back to perform the next burpee.

Continue Reading 5/17/21