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Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012. He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.  Warm Up
Play with the movements and see how the weights and movements feel. WOD This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max. Woehlke 3 rounds, each for time of: 4 Jerk, 185 lb. 5 Front Squat, 185 lb. 6 Power Clean, 185 lb. 40 Pullups 50 Pushups 60 Situps Rest 3 minutes between rounds. 22:17m Brandon H. 38:24w Tara Compare to 7/10/20 Cool Down upper back and trap stretches 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters 30 GHD Sit Ups 30 GHD Raise
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 Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 30 Single-Unders 10 Situps WOD 21 - 15 - 9 Ski Jumper (2 count) Jumping Lunge Russian Twist @ 25% max snatch Cool Downyoutu.be/mKDIuUbH94Q 2 minutes barbell calf roll 2 minutes Yoga - Cobra Position Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10 Minutes 10 Kettle Bell Swings 10 Box Step Warm Up 3 Rounds 7 bare bar shoulder press front and back 7 banded Overhead Squat WOD Weight Ladder Start with 50% Shoulder Press Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Compare to 1/12/21 Cool Down 2 minute banded shoulder stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 4 Rounds 200 Meter Run 10 Wall Balls 5 Burpees   6/13
Weight Ladder Start with 50% Shoulder Press Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Compare to 1/12/21 6/14 21 - 15 - 9 Ski Jumper (2 count) Jumping Lunge Russian Twist @ 25% max snatch 6/15 Woehlke 3 rounds, each for time of: 4 Jerk, 185 lb. 5 Front Squat, 185 lb. 6 Power Clean, 185 lb. 40 Pullups 50 Pushups 60 Situps Rest 3 minutes between rounds. 22:17m Brandon H. 38:24w Tara Compare to 7/10/20 6/16 Amateur Fight Gone Bad 1 minute Kettlebell Snatch @ 33% snatch 1 minute 10 ft 1 arm Farmer Walks (go heavy) 1 minute High Pull Clean @ 55% clean 1 minute rest 6/17 "Fran" Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pullups Men’s: 3:00 Brandon Men’s Trainer: 2:55 Women’s: 4:47 anonymous Women’s Trainer: 4:28 Compare to 8/4/18 6/18 20 Min AMRAP 50 ft back rack Lunge 10 Assault Bike Calories 15 Evil Wheel 6/19 Death by 3x Hollow Rock 1st minute 3 2nd minute 6 3rd minute 9 Warm Up Burgener warm up - Snatch + Overhead Squat WOD Henry 20 Min AMRAP 12 Squat Snatch 115 / 85# 23 Double Unders 17 toes to Bar Mens: 2+41 annonymous Men's Trainer: 3+51 Womens: Uncontested compare to 1/23/18 Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 4 Rounds 15 Calorie Bike 15 Sit Ups  Saturday, June 12th, is the Lorang / Hawkey Summer Bash.
Food, volleyball, blow up house for kids, real fun time. The "theme" this year is dressing up in all one color. So grab your favorite color and try to be monochrome head to toe! Be creative. Family friendly. Show up for 10 minutes to say hi, or join us for the whole thing. You and your family etc are all welcome. 5 pm start time. Address available on the WOD board. -C- Warm Up 3 Rounds 10 Situps 10 PVC Pass Through Power: 5 Sets increasing weight 2x Jerk WOD Alpine - 6 Rounds 45 seconds Hammer Swings 45 seconds V Ups 3 minute rest Cool Down 2 minutes Yoga - Cobra Position 2 mintutes banded shoulder stretch each side Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters 2 Rounds 15 GHD Sit Ups 15 Alternate Lunges   U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona. Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.   Warm Up
WOD This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max. Otis Complete as many reps as possible in 15 minutes of: 1 Back Squat, 1 Shoulder Press, 1 Deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses. Men's: Luke S. 7 Women's: Uncontested Compare to 9/8/2020 Cool Down Low Back 4 Stretches 10 minute Glute Hip stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30-20-10 Air Squats Sit Ups Push Ups  Warm Up 3 Rounds 10 Pushups 10 Situps WOD Death by Benchpress Do 1 rep Bench Press @ 55% on the first minute do 2 reps Bench Press on the second minute continue increasing by one rep per minute until you cannot get all of the given reps done in the given minute Compare to 9/22/20 Cool Down foam roller chest stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 20 Wall Balls  Warm Up Burgener warm up - Snatch + Overhead Squat WOD Snatch Ladder start at 50% max Snatch go up 10# every minute until 75% from 75% on go up 5# every minute until you don’t get the given weight done in the given minute Compare to 12/6/20 Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 1000 Meter Row 2 Rounds 10 Pull Ups 15 Sit Ups  |