Three Wise Men

CrossFit Kent Island – CrossFit

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Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

CF Linchpin 200221

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400M

2 rounds:

10 Goblet Cossack Squats

25M of 5 Broad Jumps, finish with lunges

Ramp up to workout weight in a 10-8-6 format
Pre-WOD Mobility:

Quad smash (barbell) (2 min each side)

Calf smash (barbell) (2 min each side)

Metcon

Metcon (Time)

For time:

Run 400m

15 Back Squats, 225/155 lbs

Run 400m

12 Back Squats, 225/155 lbs

Run 400m

9 Back Squats, 225/155 lbs

Post-WOD Recovery

Saddle stretch (3 min hold)

Seated hamstring stretch (3 min hold)

SQT

CrossFit Kent Island – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Pre-WOD Mobility:

T-spine anchor (3 min)

MBOD (2 min each side)

Weightlifting

Pause Power Snatch

EMOM 10

1 power snatch with pause above knee

Metcon

SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

Post-WOD Recovery

Banded OH distraction (2 min each side)

Calf stretch (2 min each side)

CF Linchpin 200219

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds w/ empty barbell:

Row 10 calories

5 Hip Extensions

5 Power Cleans

5 Front Squats

5 Push Press

2 Turkish Get-ups

Practice 5 DB “Buster” reps: Burpee + DB Thruster
Pre-WOD Mobility:

Suprapatellar smash/floss (2 min each side)

T-spine rake/roll (3 min hold)

Metcon

Metcon (Time)

Teams of 2

7 rounds for time of:

Partner A:

7/5 Row Calories

7 Busters, 50/35 lbs

7/5 Row Calories

Partner B:

7/5 Row Calories

7 Busters, 50/35 lbs

7/5 Row Calories

Post-WOD Recovery

Banded oly wall squat (3 min hold)

Banded bully (2 min each side)

CF Linchpin 200218

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:

Run 200M

7 V-ups

7 Burpees

15-10-5 reps of:

Pull-up

Dip

Make each set a higher difficulty level than the previous one
Pre-WOD Mobility:

Lat smash (2 min each side)

Hip flexor smash (2 min each side)

Metcon

Metcon (Time)

5 rounds for time of:

50 Double Unders

10 Chest-to-bar Pull-ups

10 Toes-to-bars

10 Ring Dips

Post-WOD Recovery

Banded OH distraction (2 min each side)

4 x thread-the-needle stretch (30 sec in each hold)

Hang Power Clean 5RM

CrossFit Kent Island – CrossFit

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Warm-up

Burgener Warmup for Cleans (No Measure)

– Dip-shrug

– Dip-shrug-pull

– Hang Muscle Clean

– Front Squat Drops (1/4 squat, 1/2 squat, full squat)

– Hang Power Clean

– Power Clean

Weightlifting

Hang Power Clean (5-5-5-5-5)

LANE

CrossFit Kent Island – CrossFit

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Metcon

Lane (Time)

For Time With a Partner

800 meter Med Ball Run (20/14 lb)

28 Snatches (135/95 lb)

39 Burpee Box Jump-Overs (24/20 in)

84 Wall Ball Shots (20/14 lb)

800 meter Med Ball Run (20/14 lb)

84 Wall Ball Shots (20/14 lb)

39 Burpee Box Jump-Overs (24/20 in)

28 Clean-and-Jerks (135/95 lb)

800 Medicine Med Ball Run (20/14 lb)
“Lane” is a Hero WOD dedicated to Sergeant Ryan H. Lane, 2nd Light Armored Reconnaissance Battalion, 2nd Marine Division, who paid the ultimate sacrifice in combat on July 23, 2009 in Helmand Province, Afghanistan.

At the time of his death, Sgt. Lane was attempting to lead his Marines out of the line of indirect fire from enemy mortars.

Sgt. Lane is survived by his wife, Valerie Lane, his mom Kathy Hanley, his father Harold Lane, three brothers, Jim Hanley (stepfather) and many other proud family members and friends.

CF Linchpin 200214

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400M

3 rounds, starting with empty barbell and increasing when possible:

5 Hang Power Cleans

3 Push Presses

3 Push Jerks

3 Thrusters
Pre-WOD mobility:

FROOD (2 min each side)

Hip flexor smash (2 min each side)

Metcon

Metcon (Time)

8-10-12 reps, for time of:

Bike Calorie

DB Push Press, 50/35 lbs

Weighted Sit-up, 20/10 lbs

Rx+: HSPU, GHD Sit-ups
Rest 3 minutes before next workout

Metcon (Time)

12-10-8 reps, for time of:

Bike Calorie

DB Push Press, 50/35 lbs

Weighted Sit-up, 20/10 lbs

Rx+: HSPU, GHD Sit-up

Post-WOD Recovery

Psoas smash (2 min each side)

5 x upward to downward dog (5 sec each hold)

CF Linchpin 200213

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Jump Rope for 3 minutes

2 rounds of:

10 Box Jumps, landing in a full squat

25M Bear Crawl

Weightlifting

Squat Clean + 2 Front Squats (E3MOM for 30 minutes)

Squat Clean

Front Squat

CF Linchpin 200212

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Row or Bike for 2 minutes

3 rounds of:

5 DB Burpees (push-up + stand up and press overhead)

7 Knees-to-elbows

Practice rope climb technique for 10 minutes
Pre-WOD mobility:

Blue angel (2 min each side)

Forearm smash (2 min each side)

Metcon

Metcon (Time)

15 rounds for time:

10 Burpees

1 Rope Climb

Post-WOD Recovery

Thread the needle stretch (2 min each side)

Wrist stretch (2 min hold)