Workout of the Day

Today we honor Oakland county Deputy Brad Reckling, loving Father of 4 and devoted husband to Jacqueline Recking and member at CrossFit Maven

Deputy Brad Reckling
Dec. 30, 1993 – June 22,2024
Badge #1972
9 years of service with Oakland County.
Wife Jackie (1), 3 daughters with one more on the way (4).

Donations to help support Deputy Reckling’s family can be submitted here:

http://thebennyfund.com

WOD:

“Reckling”

For time: Any Machine,

1972 m

— then —

9 rounds of:

4 D-Ball Over-the-Shoulders, pick load

1 Wall Walk

— then —

Machine Calorie, 1972 m

Post times to beyond the whiteboard.

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Strength:

Power Snatch 2-2-2-2-2

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

Karen

For time:

150 Wall Balls, 20/14 lbs, 10/9 ft

Post loads and times to beyond the whiteboard.

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Team Conditioning:

Complete as many rounds as possible in 12 mins of:

12/9 Echo Bike Calories

Suicide Sprint, 20 yd

WOD:

3 rounds for time of:

Row, 500 m

21 Box Jumps, 24/20 in

2 Rope Climbs

Post rounds to beyond the whiteboard.

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Strength:

Deadlift, 5-5-5-5-5

WOD:

5 rounds for time of:

11 Dumbbell Clean & Jerks, 50/35 lbs

13 Pull-ups

Post loads and times to beyond the whiteboard.

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Strength;

Tempo front squat, 3-3-3-3-3

WOD:

Complete as many rounds as possible in 15 mins of:

8 Medicine Ball Slams, 50/40 lbs

12 Slam Ball Lunges, 50/40 lbs

8 Burpees

Post loads and rounds to beyond the whiteboard.

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Conditioning:

Run 1.1 mi

This is an all out effort for time.

WOD:

Complete as many rounds as possible in 14 mins of:

7 Box Jumps, 30/24 in

14 One Arm Alternating Kettlebell Swings, 53/35 lbs

7 AbMat Sit-ups

Post times and rounds to beyond the whiteboard.

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Strength:

Weighted pull-up, 3-3-3-3-3

WOD:

50-40-30-20-10 reps, for time of:

Double Under

Wallball, 20/14 lbs, 10/9 ft

Post loads and times to beyond the whiteboard.

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WOD:

Ralph

4 rounds for time of:

8 Deadlifts, 250/175 lbs

16 Burpees

3 Rope Climbs, 15 ft

Run, 600 m

British Army 2nd Lt. Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on Aug. 1, 2006, in Helmand Province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

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Strength:

Overhead Squat 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

21-15-9 reps, for time of:

Power Snatch, 95/65 lbs

Handstand Push-up

Post loads and times to beyond the whiteboard.

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Speed:

In teams of 3-5, Complete as many rounds as possible in 13 mins of:

Sled Push, 195/130 lbs

WOD:

3 rounds, 1 min per station, for max reps of: Echo Bike Calorie

D-Ball Squat, 100/70 lbs

Sledge Hammer Strike, 16/10 lbs

AbMat Sit-up

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Post rounds and reps to beyond the whiteboard.

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