Thursday 05.28.15

1525 0527 - 47

WARM-UP
500m Row
PVC Mobility
Banded Shoulder Mobility
Hip Mobility
5 Money Makers
:20 HS Hold

Explanation of the HERO and MOVEMENT STANDARDS

METCON
“Nate”

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

20:00 AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings

E: 4 Ring Rows; 4 DB Press; 35/20#
F: 4 Feet Elevated Ring Rows; Box HSPU; 40/25#
P: Banded Bar MU; Assisted HSPU; 53/35#
Rx: 70/53#

AP: 3×10 Weighted GHD Sit-ups & Back Extensions

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

Wednesday 05.27.15

1525 0527 - 42

WARM-UP
400m Row
2 Rounds of:
10 Band Pull-aparts
5 Empty Bar Thrusters
5 Inch Worms
PVC Mobility

Explanation of the HERO and MOVEMENT STANDARDS

METCON

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

“Dae Han”
3 Rounds for Time:
800m Run
3 Rope Climbs
12 Thrusters

E: Non-weighted Run; 5 Ring Rows; 65/45#
F: Run with 25/15# Plate/DB; 5 Strict Ring Rows; 95/65#
P: Run with 35/25# Plate/DB; 5-Strict Pull-ups; 115/75#
Rx: Run with 45/35# Plate/DB; 135/95#

AP: 3 X 20 Russian KB Twists

image

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

Tuesday 05.26.15

1525 0527 - 41

WARM-UP
200m Run
10 Dowel Pass-Throughs
200m Run
10 Dowel Good Mornings
200m Run
10 MB Squat Cleans

Explanation of the HERO and MOVEMENT STANDARDS

METCON

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

“Carse”
21-18-15-12-9-6-3
Squat Clean
Double Unders
Deadlift
Box Jumps
*Begin each round with a 50-Meter Bear Crawl

E: 55/35#; Singles; 105/75#; 16/12″
F: 65/45#; 2x’s Singles; 135/95#; 16/12″
P: 75/55#; 3x’s Singles; 155/105#; 20/16″
Rx: 95/65#; 185/135#; 24/20″

Barbells will likely need to be shared.

AP: 30 Tuck planks on frisbee

image

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

Monday 05.25.15 – 8:00am and 9:30am Classes ONLY

1525 0527 - 37

Memorial Day Murph Challenge

We are an official host gym for the Memorial Day Murph Challenge benefiting the Michael Murphy Scholarship Foundation

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

“Murph”
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Rx = weight vest (20#/10#)

This workout is typically done: 1 mile— 20 rounds of Cindy = 5 pull ups, 10 push ups, 15 squats—1 mile run
Any and all scaling options are welcome. Some options are:
1/2 Murph = 800m run, 10 rounds Cindy, 800m run
Team Murph
1/4 Murph

image

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

Sunday 05.24.15

Open Gym 10:00am – 12:00 noon

Posted in WOD | Comments Off

Saturday 05.23.15

9:15am Team WOD
2 person teams complete
100 rft:
1 hspu
2 power cleans 135/95
3 burpees

10:00am Hero WOD

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Ashley White
5 rft: 3 rope climb, 10 t2b, 21 walking oh lunges (45#), 400m run

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

Friday 05.22.15

1525 0527 - 35

WARM UP
PVC Mobility
4 Rounds:
5 Jumping Squats
7 Push-ups
9 Slam Balls

STRENGTH
Deadlift 3rm – compare to 4/3

METCON
5 RFT
5 Atlas Stones to Shoulder
5 Muscle Ups – 1 MU = 3 Ring Rows + 3 Ring Dips
5 HSPU
Elements: Slam ball; Rows+Dips; DB Press
Fitness: Light stone or slam ball; Rows+Dips; DB Press
Performance: Next level stone; MU transitions from knees or seated; Rx or AbMat HSPU
Competition: Heaviest stone; MU; HSPU

AP: 30 floor wipers (L/R = 1)

image

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

Thursay 05.21.15

1525 0527 - 34

WARM UP
PVC Mobility
5:00 Dynamic Warm-up
then
Stretch

STAMINA
1 Mile Run – compare to 4/15
All Groups

METCON
As far as possible in 10:00
4-8-12-16…
OHS
T2B
Elements: 55/35; Toes to pole
Fitness: 65/45; Knee-ups
Performance: 75/55; K2E
Competition: 105/70

AP: 200m farmer’s carry (ahap)

image

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

Wednesday 05.20.15

1525 0527 - 36

WARM UP
PVC Mobility
3 Rounds:
5 Empty BB Good Mornings
10 Russian KB Swings
20 Toe-touches to standing

STRENGTH
STRENGTH/OLY
Clean 1RM – compare to 4/1
Elements: Power or Full
Fitness: Full or Power
Performance: Full Clean
Competition: Full Clean

METCON
Buy In: 500m Row
15 DB Thrusters
30 Box Jumps
15 Burpees
10 DB Thrusters
20 Box Jumps
10 Burpees
Elements: 15/10; 12”
Fitness: 20/15; 16”
Performance: 25/20; 20/16
Competition: 35/25; 24/20

AP: tabata side plank

image

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

Tuesday 05.19.15

1525 0527 - 32

WARM UP
PVC Mobility
Row 400m
3 Rounds:
5 Walk-out push-ups
10 Air Squats
20 Jumping Jacks

STRENGTH
ME Handstand Hold
Elements: accumulate 5 wall climbs as high as possible
Fitness: accumulate 7 wall climbs
Performance: HS Hold
Competition: HS Hold

METCON
“Helen”
3 RFT
400m Run
21 KB Swings
12 Pull-ups
Elements: 26/20
Fitness: 35/26
Performance: 53/35; assisted pull-ups
Competition: 53/35

AP: 3 x 15 ghd sit ups

image

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