Saturday 08.19.17

9:15am Team WOD
AMRAP in 22:00
2 person teams; each athlete completes the following while partner rests
5 c&j – 2 burpees; switch
5 c&j – 4 burpees; switch
5 c&j – 6 burpees; switch
5 c&j – 8 burpees; switch
continue, adding 2 burpees each time

E = 65/35
F = 95/65
C = 135/95

10:00am Hero WOD & Cardio WOD

n honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

“Michael”
3 rft: 800m run, 50 back extensions, 50 sit ups

Posted in WOD | Tagged , , , , , | Comments Off on Saturday 08.19.17

Friday 08.18.17

Warm Up:
Front Rack Wrist Opening
then
30 DB Snatch
20 Sit Ups
10 squat jumps

Strength:
Find 1RM Power Clean

MetCon:
“Elizabeth”
21-15-9
Squat Cleans
Ring Dips

E: 55/35#; box dips
F: 75/55#; thicker band
P: 115/75#; thinnest bands
C: 135/95#

After Party:
Core = 4 x bay to bay alligator walks
CE = Misfit Machine Tri: 3/2.5k Run; 6/5k Bike; 3/2.5k Row

Posted in WOD | Tagged , , , , , | Comments Off on Friday 08.18.17

Thursday 08.17.17

Warm Up:
Thoracic Spine Mobility
Couch Stretch
then
5 Rounds
:30 on/ :30 off
Empty Bar OHS Hold

Strength:
3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets

E: 25% body weight
F: 50% body weight
P: 75% body weight
C: bodyweight

MetCon:
For Time – cap = 20:00
200 Double Unders
150 Air Squats
75 Push Ups
25 Burpees to 6″ Target

E: reps: 150/100/50/25; 1x SU; knee push ups; OH clap burpees
F: 2x SU; plank to knee push ups; burpees to 45# plate
P: 3x SU
C: as written

After Party:
Core = stretch & mobility
CE = AMRAP 7 Minutes 15 Chest to Bar (in Sets of 5); Run 100m (50m out and back)

Posted in WOD | Tagged , , , , , | Comments Off on Thursday 08.17.17

Wednesday 08.16.17

Warm Up:
Shoulders mobility
then
4 Steady Rounds
10 KB Taters (suggested 53/35lbs)
Run 100m

Strength:
Find a 3RM Deadlift

MetCon:
“Diane”
21-15-9
Deadlift
Handstand Push Ups

E: 135/95#; box HSPU
F: 155/115#; 2+ ab mat
P: 185/135#; 1 ab mat
C: 225/155#

After Party:
Core = 3 x 20 KB russian twists
CE = Run 1mi

Posted in WOD | Tagged , , , , , | Comments Off on Wednesday 08.16.17

Tuesday 08.15.17

Warm Up:
5 Rounds
5 Snatch Balance (suggested load 95/65lbs)
10 Box Jumps

Strength:
EMOM until failure
6 Bar Facing Burpees
1 Squat Clean and Jerk

Add weight each minute;(Both movements in same minute)

Men’s RX for example (165>175>185…)

E: start 55/35# and add 5# each MOM
F: start 75/55# (85/65; 95/70; 105/75; 115/80……men +10/women +5)
P: start 115/75# add 10# each MOM
C: start 165/115#, add 10# each MOM

MetCon:
AMRAP 15 Minutes
25′ Back Rack Walking Lunge Steps
10 Pull Ups
Row 250/200m

E: 55/35#; ring rows
F: 65/45#; thicker bands
P: 75/55#; thinnest bands
C: 95/65#

After Party:
Core = 3 x 10 barbell good mornings
CE = 1-2-3-4-5-6-5-4-3-2-1 For Time – Unbroken MU

Posted in WOD | Tagged , , , , , | Comments Off on Tuesday 08.15.17

Monday 08.14.17

Testing Week 2 of 2

Warm Up:
3:00 of Glute Activation
then
30 Medball Cleans
20 Wall Balls
10 Strict Pull Ups

Strength:
15:00 to Find a 1RM Back Squat

MetCon:
Fight Gone Bad”
3 Rounds
1:00 Wallballs
1:00 Sumo DLHP
1:00 Box Jumps
1:00 Push Press
1:00 Row for Calories
1:00 Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

E & F: 12#/10#; 55/35#; 12” (m and f); 55/35#
P & C: 20/14#; 75/55#; 20” (m and f); 75/55#

After Party:
Core = stretch & mobility
CE = Row 5k

Posted in WOD | Tagged , , , , , | Comments Off on Monday 08.14.17

Sunday 08.13.17

Open Gym 10:00am – 12:00 noon

Posted in WOD | Comments Off on Sunday 08.13.17

Saturday 08.12.17

9:15am Team WOD
eam WOD:
400m kb carry – 100m at a time, partner rides – switch at turn around
50 burpees
150 kb swings
125 kb sdhp
100 partner leg throws
75 kb swings
50 sdhp
25 partner leg throws
50 burpees
400m kb carry – same as above

10:00am Hero WOD
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

The Seven
7 rft: 7 hspu, 7 thrusters (135/95), 7 k2e, 7 deads (245/170)), 7 burpees, 7 kb (70/53), 7 pull ups

10:00am Cardio WOD
7 rounds: run 400m, 14 burpee pull ups

Posted in WOD | Comments Off on Saturday 08.12.17

Friday 08.11.17

Warm Up:
Run 400m
then
15-12-9
Empty Bar Thrusters
Shoulder Kips
Empty Bar Split Jerks

Strength:
Find 1RM Jerk from Rack

MetCon:
“Fran”
21-15-9
Thruster
Pull Ups

E: 55/35#; jumping pull ups
F: 65/45#; thicker band
P: 75/55#;thinnest band
C: 95/65#

After Party:
Core = tabata alternating hollow rocks/super mans
CE = 100 Bar Facing Burpees

Posted in WOD | Tagged , , , , , | Comments Off on Friday 08.11.17

Thursday 08.10.17

Warm Up:
Thoracic Mobility over medicine ball
then
3 Steady Rounds
:45 sec Goblet Squat Hold
15 Calorie Row

Strength:
2016 Regionals Snatch Pyramid
10 Squat Snatch
8 Squat Snatch
6 Squat Snatch
4 Squat Snatch
2 Squat Snatch
11 Minute Cap

E:55/35# for 10/8; 65/45# for 6/4; 75/55# for 2 – must be full snatch
F: 55/35#; 65/45#;75/55#; 95/65#; 115/75#
P: 75/55#; 95/65#; 115/75#; 135/95#; 155/110#
C: 135/95#; 155/105#; 185/115#; 205/135#; 225/155#

Score time or reps/load. Ex: Jeff got to and completed 4@135# in P scale but couldn’t get any at 155# so his score is 4/135.

MetCon:
16.3
AMRAP 7 Minutes
10 Power Snatch
3 Bar Muscle Ups

E: 55/35#; jumping c2b pull ups
F: 55/35#; kipping or asst. kipping
P: 65/45#; c2b
C: 75/55#

After Party:
Core = accumulate 2:00 side plank on each side
CE = For Time: 4 Legless Rope Climbs, Rest 2:00; 3 Legless Rope Climbs, Rest :90; 2 Legless Rope Climbs; Rest :60; 1 Legless Rope Climb

Posted in WOD | Tagged , , , , , | Comments Off on Thursday 08.10.17