Sunday 12.11.16

Open Gym 10:00am – 12:00 noon

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Saturday 12.10.16

9:15am Team WOD
2 person teams; split load as needed

42-30-18
Thrusters
Pull ups
C = 105/75
While achieving max cals on rower; can row at any time while Fran work is being accomplished
Score = cals rowed
—-rest 5:00—-
For time – one person working at a time
100 box jumps (24”/20”)
100 KB swings (70#/53#)
200 DU
50 burpees

10:00am Hero WOD
Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of his death, he was serving with the D Squadron, 22nd SAS Regiment, in the British Army. He received the Conspicuous Gallantry Cross and Queen’s Gallantry Medal for his bravery in the line of duty.

Hollingsworth was a fitness enthusiast and loved pushing himself past the “hurt locker,” according to his friends. His favorite activities included running, skydiving and rugby.

He is survived by his wife, Kate; and sons, Jake and Billy.

“Hollywood”
run 2,000m, 22 wall balls (30/20#), 22 MU, 22 wall balls, 22 power cleans (185/135#), 22 wall balls, run 2,000m

10:00am Cardio WOD
Run 2,000m, 22 wall balls (16/12#), 22 pull ups, 22 wall balls, 22 burpees, 22 wall balls, 22 box jumps, 22 wall balls, run 2,000M

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Friday 12.09.16

Warm Up
3 rounds
15 Calorie Row
15 weighted good mornings (max 95/65#)

Strength
Deadlift 9-9-9 Goals are: Heavy, Smooth and Unbroken HEAVIER THAN WEEK 1

8:30am WOD – Melissa WOD! Our long time member, yoga guru and friend Melissa is moving to Denver tomorrow! We are doing a WOD she made up at the 8:30am class:

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8:30am MetCon = Melissa WOD
1 rope climb (sub 2 wall climbs)
5 hspu (sub box push ups)
10 power cleans (75% 1rm)
15 pull ups
20 sit ups
25 DU
30 walking lunges
25 DU
20 sit ups
15 pull ups
10 power cleans
5 hspu
1 rope climb
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MetCon
AMRAP 2:00 x 4 Rest :60 after each round
15 Hang Power Snatches
Max reps sit ups in time remaining

E: 55/35#
F: 65/45#
P: 75/55#
C: 95/65#

After Party:
Core = max effort L-sit (ring or box) x 4
Competitor Extra = Accumulate 8:00 of Wall Sits 12 Minute Cap

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Thursday 12.08.16

Warm Up
AMRAP 5
10 Slam Ball Cleans
5 Slam Ball Push Presses

Strength
Power Clean at 75% x 5 Rounds Max Reps in 1:00, Rest 2:00

MetCon
Run 800m
then
3 Power Clean and Jerk + 6 Slam Balls
6 Clean and Jerk + 12 Slam Balls
9 Clean and Jerk + 18 Slam Balls
12 Clean and Jerk + 24 Slam Balls
15 Clean and Jerk + 30 Slam Balls

E: 55/35#; 10#
F: 65/45#; 15#
P: 115/75#; 20#
C: 135/95#; 25#+

After Party:
Core = landmines x 30
Competitor Extra = Bar Muscle Ups 5-4-3-2-3-4-5 Rest as needed between sets

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Wednesday 12.07.16

Warm Up
4 Rounds
10 Wall Balls
10 Box Jumps
5 Hang Snatches with light weight

Strength
Every Minute for 7 Minutes = 1 MisFit Snatch Complex starting at 70% and working up across the 7 sets.

MetCon
AMRAP 10:00
4 Strict Handstand Push Ups
6 Toes to bar
8 Snatches 115/75lbs

E: 4 wall walks as high as possible; toes to pole; 55/35#
F: abmat HSPU; t2b attempts; 65/45#
P: kipping HSPU; 95/65#
C: 115/75#

After Party:
Core = 3 x 10 glute-ham raises
Competitor Extra = 3 Legless Rope Climbs, Rest 2:00; 2 Legless Rope Climbs, Rest 2:00; 2 Legless Rope Climbs, Rest 2:00; 3 Legless Rope Climbs

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Tuesday 12.06.16

Warm Up
30 Band Pull Aparts
-then-
2 Rounds
Row 300m
10 Push Ups
10 Air Squats

Strength
Push Jerk 5×4 at 75% of 1RM

MetCon
For Time
5 Muscle Ups + Row 20/15 Calories
4 Muscle Ups + Run 200m
3 Muscle Ups + Row 20/15 Calories
2 Muscle Ups + Run 200m
1 Muscle Up + Row 20/15 Calories

E: 1 MU = 2 ring rows + 2 box dips; Row 15/10 cals
F: 1 MU = 2 assisted dead hangs + 2 assisted dips
P: 1 MU = 2 unassisted dead hangs + 2 unassisted ring dips
C: 2x bar MU
C+: ring MU

After Party:
Core = bay to bay alligator walks x 4
Competitor Extra = 60 Double Unders x 5 Rest 1:1

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Monday 12.05.16

Warm Up
3:00 of Glute Activation
Row 30 Calories
90-sec of HS Holds

Strength
5RM Back Squat

MetCon
4 Rounds
12 Bar Facing Burpees
12 SDLHP
Rest :60

E: 3 rounds @ 55/35#
F: 65/45#
P: 75/55#
C: 95/65#

After Party:
Core = 3 x 15 plate v-ups
Competitor Extra = Every 3:00 for 15:00 15 Calorie Bike (SPRINT) 15 CTB Pull Ups

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Sunday 12.04.16 – CLOSED FOR MAINTENANCE

WE ARE CLOSED FOR MAINTENANCE THIS WEEKEND

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Saturday 12.03.16 – CLOSED FOR MAINTENANCE

WE WRE CLOSED THIS WEEKEND FOR MAINTENANCE!!

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Friday 12.02.16

Warm Up
18-15-12
Ring Rows
Box Step Ups w/ Medball Overhead
Air Squats

Strength
Deadlift 15-15-15-, Goal is: Heavy, Smooth, and Unbroken

MetCon
7 Rounds
Sprint 100m
5 Power Clean and Jerk
5 HSPU
Rest :60

E: 65/45#; 3 wall walks AHAP
F: 85/55#; 2 ab mat assisted or box HSPU
P: 135/85#; 1 ab mat assisted
C: 155/105#

After Party:
Core = 20 super slow dragon flags
Competitor Extra = Accumulate 4:00 of Lunge Holds per side; 12 Minute Cap

Deadlift description heavy, smooth & unbroken. The MetCon is a sprint each round. C&J can be TnG or fast singles. Goal should be to keep each round under 75sec.

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