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

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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

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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

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Sunday 08.13.17

Open Gym 10:00am – 12:00 noon

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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

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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

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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

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Wednesday 08.09.17

Warm Up:
2:00 of Twisted Cross on both sides
then
2 Rounds
5 Floor Presses
5 Bar Facing Burpees
Run 200m

Strength:
Find a 5RM Bench Press

MetCon:
3 Rounds
Run 800m
15 Toes to Bar
10 Power Cleans

E: 400m; toes 2 pole; 65/45#
F: 600m; hanging knee raises; 75/55#
P: t2b above parallel; 115/75#
C: 135/95#

After Party:
Core = 3 x 15 GHD sit ups
CE = Bike 100 Calories

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Tuesday 08.08.17

Warm Up:
Run 800m
then
3 Rounds
7 Empty Bar OHS
7 Box Jumps
7 Kip Swings on Rings

Strength:
3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets

E: 65/45#
F: 75/55#
P: 115/75#
C: 135/95#

MetCon:
“Amanda”
9-7-5
Ring Muscle Ups
Squat Snatch
Time Cap 8:00

E: jumping pull ups + box dips; 55/35#
F: band asst C2B or chin over bar + band asst ring dips (9+9, 7+7, 5+5); 65/45#
P: C2B + ring dips (9+9, 7+7, 5+5); 95/65#
P+: 5-3-1 ring mu or 9-7-5 bar MU/115/75#
C: 135/95#

After Party:
Core = 4 x :30 weighted plank holds AHAP
CE = AMRAP 5 Minutes Max Sets of 3 Strict HSPU. Score is number of Unbroken sets of 3 completed

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Monday 08.07.17

Testing Week 1 of 2

Warm Up:
2 Steady Rounds
10 Push Ups
5 Strict Pull Ups
Run 200m

Strength:
Find 1RM Strict Press

MetCon:
4 Rounds
5 Front Squats
1 Gasser (Sprint 100m out and back)
5 Power Cleans
Rest :90

E: 75/55#
F: 95/65#
P:135/85#
C: 185/125#

After Party:
Core = 3 x 15 back extensions
CE = Row 2k

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