Union Comp


Hero Workout Saturdays – 12302017

For load:

3 TnG Power Cleans

Athletes will take roughly twenty minutes and build to today’s heavy triple in a touch and go power clean. That being said, NO STARFISHING when receiving the barbell! Receive the bar in a quality shoulder width distance stance.

“The Lyon”

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Five rounds, each for time*:

7 Squat Cleans (165/113)

7 Shoulder to Overhead (165/113)

7 Burpee Chest to Bar Pull Ups

*Rest Two Minutes Between Rounds

Whereas last week was a brutally long grind of a workout this week is all about short max effort sprints. Ideally, we choose a loading on the barbell that allows us to cycle; going fourteen straight repetitions should not be too scary with the loading you elect to use.

For the Burpee Chest to Bar Pull Up ideally we’re jumping to a bar that’s out of reach (but lets not get weird about this). The standard on the movement is simply chest to deck and then chest to the pull up bar.


Hero Workout Saturdays – 12232017

There’s a lot of crazy cool upcoming workouts this holiday season with the Eight Crazy Days and Twelve Days of Christmas workouts. Thought I’d throw in a Hero workout option to the mix as well.


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Five rounds for time:

22 Kettlebell Swings (72/53)

22 Box Jumps (24/20)

500m Row (subbed from a 400m run)

22 Burpees

22 Wall Ball Shots (20/14)

This is a big workout. A very big workout. To give you some context, it took a perennial CrossFit Games athlete just over thirty minutes to complete this workout. That being said, I’d love for us to maintain the intensity for the above workout and not let this workout creep towards to sixty minute mark (who wants to do a sixty minute CrossFit workout!). Here are a couple ways to scale today’s workout: 1) Three rounds for time or 2) Five rounds with eleven repetitions at each movement or 3) Give yourself a forty minute time cap.

Hope to see everyone Saturday morning! Prepare yourself!


Alex Hornbuckle’s Last Day – 12202017

In teams of three, complete the following:

Against a forty minute clock complete…

0:00 – 8:00

AMReps eight minutes:

Max Meters on the Rower

8:00 – 20:00

AMRAP twelve minutes*:

Max Rounds of Cindy

*One Partner Hangs from the Pull Up Bar (i.e. one athlete working on Cindy, one athlete hanging, and one athlete resting)

20:00 – 32:00

AMRAP twelve minutes*:

Max Rounds of Cindy

*One Partner Holds in the Top of a Plank (i.e. one athlete working on Cindy, one athlete holding a plank, and one athlete resting)

32:00 – 40:00

AMReps eight minutes:

Max Meters on the Rower