A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a 1-RM Floor press over the course of 6-7 sets. Make sure you have a spotter in place and try to beat your previous max by 5#s.
– Metcon: This workout has the added challenge to force you to complete your wallballs UB. Break your sets of T2B/Push Press early so you’ll have the ability to maintain UB wallballs and not incur the burpee penalty.
B) Warm Up/Mobility (3:00 – 15:00)
5 Minutes of Dynamic Warm-up then with a barbell, a band, and wallball
3 Rounds of:
5 Yoga Push-ups
5 Push Press
5 Wallballs
25 Banded Pull-aparts
Rest as needed.
C) Strength (15:00 – 35:00)
– Beginner: 5 x 5, adding weight if form permits. Rest 2:00
2) Metcon Prep:
2 Sets of:
5 Hang Power Snatches
10 Pullups
20 Double Unders
D) Metcon (35:00 – 55:00)
We have a special member of the CrossFit 858 Mission Gorge community. Her name is Jenn Budenz, mother of the adorable AJ Budenz, and widow of Maj Andy Budenz, USMC.
On September 21, 2013, Andy tragically lost his life in a motorcycle accident. He was remembered fondly by his colleagues in the USMC along with those in the CrossFit community.
There has traditionally been events held in the past to honor Andy at Jenn’s previous gyms. When she joined CrossFit 858 Mission Gorge, she joined a new family and we are honoring our family member’s history by continuing this tradition.
On September 21, we are honoring Andy’s memory by holding the “Andy Budenz Memorial WOD”.
For more info on Andy, please read the following:
Maj Budenz was a very proud Marine assigned to VMGR 352, Marine Aerial Refueler Transport Squadron, at Marine Corps Air Station Miramar. This Squadron is also known as the “Raiders”. Maj Budenz served in both Iraq in 2008 and Afghanistan in 2010 with his squadron. The Raiders have been in existence since 1945 serving in every war since that time.
Maj Budenz graduated from San Diego State University in 2003, he loved the Marine Corps and he loved riding his motorcycle. He is survived by his wife Jen Budenz, his brother Joe Sears and his sister Karin Sears.
Andy B Memorial WOD
15 AMRAP
21 Air Squats
21 Hang Power Snatches (75/55)
21 Double Unders (21 Tuck Jumps)
21 Pullups
100m run
E) Triceps (55:00 – 60:00)
DB Rollback Tricep Extensions: 3 x 15. Rest 60s. *Can be done on the floor or a bench