Monthly Archives: October 2015

Sunday 11.01.15

Open Gym 10:00am – 12:00am

Posted in WOD | Comments Off on Sunday 11.01.15

Saturday 10.31.15

Team WOD: Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Saturday 10.31.15

Friday 10.30.15

WARM-UP PVC Mobility 3 Rounds of: Row 15 Calories 5-10 Good Form Push-ups 15 Hollow Rocks OLY 16:00 E2MOM: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk *Climb METCON 4 RFT: 10 X … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Friday 10.30.15

Thursday 10.29.15

WARM-UP PVC Mobility 2 Rounds of: 200m Run 10 Air Squats 10 Push-ups 10 Sit-ups STAMINA For Time: Compare to July 13th, 2015 30 Slam Balls 30 Slam Ball Sit-ups 30 Slam Ball Alt. Push-ups C:25/20# P: 20/15# F: 15/12# … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Thursday 10.29.15

Wednesday 10.28.15

WARM-UP PVC Mobility 400m Run 2 Rounds of: 10 1-Armed Russian KB Swings 10 KB SDHP 2 Turkish Get-ups SKILL Players Choice 8:00 EMOM Even: Skill 1 Odd: Skill 2 METCON 15:00 AMRAP 10 Clean and Jerk 30 Double Unders … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Wednesday 10.28.15

Tuesday 10.27.15

WARM-UP PVC Mobility 30 Slam Balls 2 Rounds of: 10 Scorpions 10 Air Squats 5 Push-ups CORE WORK 8:00 of Tabata Rotate A/B/C/D A = Hollow Rocks, B = Hanging Leg Raises C = Supermans, D = Oblique WB Power … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Tuesday 10.27.15

Monday 10.26.15

WARM-UP PVC Mobility 400m Row 3 Rounds of: 5 Empty BB Good Mornings 5 Money Makers 5 Hanging Active Shoulders STRENGTH 5X5 Deadlifts @ 70% of 1RM METCON For Time: 20-15-10-5 Unbroken Pull-ups Unbroken Front Squats Unbroken Shoulder to Overhead … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Monday 10.26.15

Sunday 10.25.15

Open Gym 10:00 – 12:00

Posted in WOD | Tagged , , , , , , , | Comments Off on Sunday 10.25.15

Saturday 10.24.15

Team WOD: U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Saturday 10.24.15

Friday 10.23.15

WARM-UP PVC Mobility 500m Row 10 Money Makers 10 Scorpions 10 Iron Crosses 10 Walking Lunges MOBILITY Hip Mobility Banded Shoulder Stretching *give ample time for athletes to warm-up for the three lifts METCON Courtesy of Competitors Training In a … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Friday 10.23.15