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

Posted in WOD | Tagged , , , , , , , , | Comments Off

Friday 10.24.14

DSC_0140 DSC_0141 DSC_0142 DSC_0143

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

image

Posted in WOD | Tagged , , , , , , , , | Comments Off

Thursday 10.23.14

DSC_0144 DSC_0147 DSC_0149

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

image

Posted in WOD | Tagged , , , , , , , , | Comments Off

Wednesday 10.22.14

DSC_0150 DSC_0151 DSC_0152 DSC_0153

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

image

Posted in WOD | Tagged , , , , , , , , | Comments Off

Tuesday 10.21.14

DSC_0154 DSC_0155 DSC_0156 DSC_0157

WARM UP:
20 burpees
20 air squats
AGILITY LINE
slolom
front to back
single leg (each leg)
single leg backwards (each leg)
criss-cross

SKILL:
15:00 = HS walk work + max distance HS walk; bar mu work + max effort bar mu

METCON:
AMRAP in 12:00
1k row buy in, then
10 front squats
10 push ups

E = 75#/35#
F = 95#/55#
P = 135#/85#
C = 165#/115#

AFTER PARTY: 30 windshield/floor wipers (l/r = 1)

image

Posted in WOD | Tagged , , , , , , , , | Comments Off

Monday 10.20.14

DSC_0159 DSC_0160 DSC_0161 DSC_0162

WARM UP:
PVC Mobility
3 person groups; 2 rounds:
1:00 airdyne
1:00 burpees
1:00 row
1:00 group rest

Hip mobility = 1:00 pigeon hold per leg

STRENGTH:
Back Squat 3 x 10 @ 60% of 2rm

METCON:
50 wall balls
40 heavy Russian kb swings
30 pull ups
20 kb sdhp
10 burpees

E = light & focus on squat depth; 30#/<20#; ring rows
F = 14” to 10’; 12# to 9’; 40#/20#; band assisted pull ups
P = 16# to 10/14# to 9’; 53#/35#; band assisted pull ups
C = 20# to 10’/14# to 10’; 70#/53#

AFTER PARTY: 3 x 10 t2b/10 ghd sit ups

image

Posted in WOD | Tagged , , , , , , , , | Comments Off

Sunday 10.19.14

11:00 = Yoga for CrossFit

12:00 – 2:00 = Open Gym

Posted in WOD | Tagged , , , , , , , , | Comments Off

Saturday 10.18.14

9:15am partner WOD:
WOD begins with and 5 burpees E2MOM (both)
movement must be complete before advancing (one working at a time)
100 db thrusters (C = 45#/30#)
50 k2e or ghd sit ups
150 du (scale = 300 singles)
10 rope climbs (scale = 20 dead hang or band assisted dead hang pull ups)

10:00am Hero WOD:

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Gator:
8 rft: 5 front squats (185/130); 26 ring push ups

Posted in WOD | Tagged , , , , , , , , | Comments Off

Friday 10.17.14

DSC_0084 DSC_0085 DSC_0086 DSC_0099

Warm Up:
200m job
5:00 mobility work (coach’s choice)
PVC MetCon movement standards review

Speed/stamina:
800M run for time

MetCon:
Fight Gone Bad
Three rounds of:
Wall-ball, 20# to 10’/14#
Barbell Sumo deadlift high-pull
Box Jump
Push-press
Row (Calories)

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 = 14#/10# (focus on proper squat depth over ball height); 45#/15#; 16”/12”; 45#/15#
F = 16#/12#; 65#/45#; 20”/16” (may step up); 65#/45#
P & C = 20# to 10’/14# to 9’; 75#/55#; 20”/16”; 75#/55#

After Party: cool down & mobility

image

Posted in WOD | Tagged , , , , , , , , | Comments Off

Thursday 10.16.14

DSC_0080 DSC_0081 DSC_0082 DSC_0083

Warm Up:
bay to bay:
bear crawl – crab crawl
burpee broad jump – punter’s kick
duck walk – inchworm w/push up
15 Spealler rolls – :05 hold at each position (left/right/center); focus on hamstring and lower back

Strength:
deadlift 1rm

MetCon:
10:00 EMOM
10 OH stationary plate lunge steps (knee taps ground)
20 du

E = 25#/10#
F = 35#/15#
P = 45#/25#
C = 45# (men & women)

After Party: tabata side plank hold

image

Posted in WOD | Tagged , , , , , , , , | Comments Off