Friday 10.31.14 – SEE BELOW FOR EVENING SCHEDULE CHANGE

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EVENING CLASSES WILL ONLY BE 4:30PM AND 5:30PM = NO 4:00 OR 5:00. THIS IS JUST FOR HALLOWEEN.

WARM UP
300m Row
3 Rounds:

5 Inch Worm with Push-up
10 Parallette Hops
20 Saw Planks with one foot off the floor (10 each side)

SKILL
DU work; Max UB DU (1 Do-over allowed)

METCON
5:00 EMOM
10 Slam Ball + 10 Slam Ball Sit-ups
< when the clock hits 5:00)
10:00 AMRAP
6 Push Press
30 Air Squats
6 Hang Power Clean

E = 55#/35#
F = 75#/55#
P = 95#/65#
C = 115#/75#

AFTER PARTY
Dynamic (banded) Sit-ups x 75

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Thursday 10.30.14

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WARM UP
200m Jog
PVC Mobility
2 Rounds of:
10 Air Squats
10 Knee Circles using the Rig Poles (5 each direction)
10 Short Box Jumps

SKILL
Max Distance Broad Jump – 3 attempts

METCON
800m Run
9 Power Snatch
15 Burpees
21 HSPU
15 Burpees
9 Power Snatch
800m Run

E = 55#/35#; Box HSPU
F = 65#/45#; 2+ Abmat HSPU or box hspu – Must put pressure on the head
P = 95#/65#; H2G HSPU or 1 Abmat HSPU
C = 135#/95#; Deficit HSPU (45# plates to abmat/25# plates to abmat)

AFTER PARTY
Bar Bends (side bends with bar in back rack) x 20 (L/R = 1) https://www.youtube.com/watch?v=zRDBA_FDRYY&feature=youtu.be

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Wednesday 10.29.14

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WARM UP
20 Burpees
EMOM for 4:00
10 Single Unders
10 Air Squats
10 Saw Planks

STRENGTH
Back Squat 5 x 5 @ 60%

METCON
For time:
750m Row Buy-in
5 rounds:
10 Deadlifts
15 Barbell Roll-outs
400m Run Cash-out
E = 65/35#; 15 Saw Planks
F = 95/65#; Modified Roll
P = 135/95#; 1/2 Rollout
C = 185/155#: Chest to the floor

AFTER PARTY
50 X Banded Good Mornings

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Tuesday 10.28.14

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WARM UP
200m jog
Bay to Bay “Follow Me”
Each athlete in class goes from bay-to-bay doing warm-up movement of choice & class follows. If

OLY
Power Clean & Jerk 5 x 2 – tap & go, not pause at all at the bottom

METCON
50 Wall Balls
50 HOD, Chest to Ground Plate Push ups
50 Wall Balls

E = 14# to 9’/10# to 9’ – focus on squat depth more than ball height
F = 16# to 10’/12# to 9’ – focus on squat depth more than ball height; hands off deck chest to ground
P = 20# to 9’/14# to 9’; 25# plates/15# plates
C = 20# to 10”/14’ to 10’; 35# plates/25# plates

AFTER PARTY: 3 x10 hollow rock, roll to 10 superman

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Monday 10.27.14

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WARM UP
2 Rounds of Row Complex w/partner (while partner rowing, hold side plank)
10 Strokes straight leg
10 Strokes ½ bend
10 Strokes full ROM

PVC Mobility
Banded Shoulder Mobility

SPEED/STAMINA
400m run for time

METCON
EMOM for 10:00
Even = 6 Thrusters
Odd = 8 T2B
Minute 10:00-11:00 = Max Effort Thrusters
Minute 11:15-12:15 = Max Effort T2B

Score = ME Thrusters & ME T2B

E = 55#/35#
F = 95#/55#
P = 135#/85#
C = 155#/105#

AFTER PARTY: 30 Sledge Swings

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Sunday 10.26.14

12:00 – 2:00 = Open Gym

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Saturday 10.25.14

9:15AM TEAM WOD:
2 person team:
100 du (scale = 3x su)
30 front squats (each, in any increments) (c = 115/75)
30 push PRESS (each)
100 du
20 front squats (each)
20 push PRESS
100 du
10 front squats
10 push press
800m relay (total, in 200m increments)

10:00AM HERO WOD:

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion

Abate:
1 mile run, 21 c&j (155/110), 800m run, 21 c&j, 1 mile run

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Friday 10.24.14

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WARM UP:
Matt Chan Warm Up

SKILL:
ring mu work; max effort mu

METCON:
7 rft:
5 deadlifts
4 hang power cleans
3 jerks (power or split)

E = 55#/35#
F = 75#/45#
P = 115-135#/75-95# (write load on white board)
C = 175#/125#

AFTER PARTY: stretch & mobility

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Thursday 10.23.14

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WARM UP:
3 x:
partner banded harness pull bay to bay
20 partner med ball sit ups
20 partner squat toss

SKILL:
10:00 t2b work, focus on kipping; max effort t2b (without coming off bar)

METCON:
EMOM for 14:00
even = 20 American kb swings
odd = 3 wall climbs

E = 25#/<20#; as vertical as possible
F = 30#/20#; as vertical as possible
P = 40#/25#; hips to wall
C = 53#/35#; chest to wall

AFTER PARTY: tabata weighted plank

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Wednesday 10.22.14

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WARM UP:
2 x:
200m run
frisbee alligator walk bay to bay (there & back)
10 frisbee v-ups

STRENGTH:
Deadlift 3 x 5

METCON = ATHLETE’S CHOICE DAY!
WOD A =
For time:
100 PISTOLS
WOD begins with and EMOM = 15 du

F = band assisted; 2x su
P = leg wrap or plate under foot; du
C = as written

WOD B =
5 rft:
30 slam balls (15#/10#)
200m run
:30 rest

AFTER PARTY: 100 butterfly sit ups

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