Friday 150731

'Marco'
3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (men 135 lbs/women 95lbs)

Thursday 150730

Back Squat
5-5-5-5-5
Front Squat
3-3-3-3-3
Overhead Squat
1-1-1-1-1

Wednesday 150729

WOD 1:
For time:
Row 500 meters
WOD 2:
CF Open 14.1
Complete as many rounds and reps as possible in 10 minutes.
30 Double-unders
15 Power Snatches (men 75lbs/women 55lbs), 55yrs+ (65lbs/45lbs)

Tuesday 150728

Strength:
10 minutes to establish a 1RM Hang Squat Clean
WOD:
'Elizabeth'
21-15-9 rep rounds for time
Squat Clean (men 135lbs/women 95lbs)
Ring Dips

Monday 150727

"MetCon Monday"
For Time:
Row 500 meters
50 Medicine Ball Cleans (men 20lbs/women 14lbs)
50 Push-ups
50 Medicine Ball Sit-ups (men 20lbs/women 14lbs)
50 Jumping Pull-ups
50 Kettlebell Swings (men 55lbs/women 35lbs)
50 Burpees

Sunday 150726

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 150725

Teams of 3:
Five Rounds For Time:
21 Tire Flips, alternating between team members
21 Double Kettlebell Clean & Jerk, alternating between team members
600 Meter Sandbag Run. Run as a team. Each team member will carry the sandbag 200 meters before handing it off.

Friday 150724

Dead-lift
5 x 3 reps @ 85% of 1RM from 6/30
WOD:
Two Rounds:
1 minute: Max Rep Alternating Arm DB Ground To Overhead (men 45lbs/women 25lbs)
1 minute: Rest
1 minute: Max Rep Ring Dips
1 minute: Rest
1 minute: Max Rep DB Push Press (men 45lbs/women 25 lbs)
1 minute: Rest
1 minute: Max Rep Knees To Elbows
1 minute: Rest

Thursday 150723

Back Squat
3 x 5reps @ 85% of 1RM
WOD:
Max rounds in 3 minutes of:
4 Handstand Push-ups
6 One legged Squats, Alternating.
8 Chest To Bar Pull-ups
Rest 1 minute. Repeat for a total of 4 cycles.
Post rounds completed for each of the 4 cycles.

Wednesday 150722

Strength:
5-4-3-2-1
Weighted Pull-ups
5-4-3-2-1
Weighted Ring Dips
Increase weight on each set
WOD:
Complete as many rounds and reps as possible in 12 minutes
50 Calories on the Schwinn AirDyne
40 Toes To Bar
30 DB Thrusters (men 35lbs/women 20lbs)
20 Box Jump Overs (men 24 inch/women 20 inch)
10 Muscle-ups

Tuesday 150721

"The Ghost"
6 rounds for max reps of:
1 minute: Row For Calories
1 minute: Burpees
1 minute: Double-unders
1 minute: Rest

Monday 150720

"Bell"
3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Sunday 150719

Olympic Lifting. Make up a missed WOd. Mobility. Work on Skills.

Saturday 150718

Running "Josh"
21 Overhead Squat (95/65)
42 Pull-ups
Run 200 Meters
15 Overhead Squats
30 Pull-ups
Run 400 Meters
9 Overhead Squats
18 Pull-ups
Run 600 Meters

Friday 150717

WOD 1:
10 rounds of:
1 power snatch + 1 hang squat snatch + 1 squat snatch
Start at 65% of your max snatch and go up as you can.
WOD 2:
16 minutes:
Tabata Plank Holds
Tabata Side Plank Holds
Tabata Hollow Holds
Tabata Side Plank Holds

Thursday 150716

For Time:
800m Run
21 Kettlebell Swings
21 Bupree Pull-ups
Run 400 Meters
15 Kettlebell Swings
15 Burpee Pull-ups
Run 200 Meters
9 Kettlebell Swings
9 Burpee Pull-ups
Men use a 70lb KB. Women use a 55lb KB.

Wednesday 150715

"Hope"
3 Rounds, 1min per station
Burpees
Power Snatch (men: 75lbs/women: 55lbs)
Box Jump (men: 24 inch/women: 20 inch)
Thruster (men: 75lbs/women: 55lbs)
Chest-to-Bar Pull-up
Rest
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.

Tuesday 150714

Strength:
Big Clean Complex
6 sets of the following complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Increase in weight every set. Try not to drop the bar through all 12 reps. If you must drop, reset quickly and finish the set.
WOD:
Complete as many rounds as possible in 7minutes
7 Toes to Bar
7 Burpees

Monday 150713

MetCon Monday:
30 Russian Kettlebell Swings
Run 200 Meters
30 Kettlebell Sumo Dead-lift High Pull
Run 200 Meters
30 Kettlebell Goblet Squat
Run 200 Meters
30 Alternating Arm Kettlebell Clean & Jerk
Run 200 Meters
30 Kettlebell Goblet Squat
Run 200 Meters
30 Kettlebell Sumo Dead-lift High Pull
Run 200 Meters
30 Russian Kettlebell Swings
Men: 55lb KB. Women: 35lb KB

Sunday 150712

Olympic Lifting. Make-up a missed WOD. Work on skills. Mobility.

Saturday 150711

Three Rounds For Time:
Run 400 Meters
20 Burpee Pull-ups
Handstand Walk, 60 feet
(If you are unable to do a handstand walk, then perform 40 handstand shoulder touches against the wall or on a box)

Friday 150710

10 minutes to work up to a heavy Turkish Get Up. The same weight must be lifted with the left and right hands for the lift to count.
WOD:
Complete as many rounds as possible in 20 minutes:
16 Alternating Arm Dumbbell Snatch (men 70lbs/women 45 lbs)
15 Wall Balls (men 20 lbs/women 14 lbs)
16 Walking Lunges
Row, 15 Calories

Thursday 150709

Three Round For Time:
Row, 30 calories
15 Power Cleans (men 145 lbs/women 105 lbs)
10 Lateral Bar Jump Burpee

Wednesday 150708

Every Minute On The Minute for 28 Minutes
1st min: 7 Toes To Bar
2nd min: 14 Wall Balls (men 20lbs/women 14 lbs)
3rd min: 7 Handstand Push-ups (strict)
4th min 14 Box Jumps (men 24 inch/women 20 inch)

Tuesday 150707

Strength:
Dead-lift
5 reps @ 60%, 70%, 80% of 1RM
WOD:
12-9-6 reps for time of:
Dead-lifts (men 315 lbs/women 215lbs)
Bar muscle-ups

Monday 150706

"Nancy"
Five Rounds For Time:
Run 400 Meters
15 Overhead Squats (men 95lbs/women 65lbs)

Sunday 150705

Olympic Lifting. Make up a missed WOD. Mobility.

Saturday 150704

Teams of 2:
Complete as many rounds as possible in 30 minutes:
Partner 1 performs 24 Medicine Ball Cleans
Partner 2 performs 24 Hand Release Push-ups
Then,
Partner 1 performs 24 Hand Release Push-ups
Partner 2 performs 24 Medicine Ball Cleans
Run 200 meters holding a bumper plate overhead as a team. Each partner will go 100 meters with the bumper plate

Friday 150703

Three Rounds For Time:
Row, 30 Calories
15 Shoulder To Overhead (men 115 lbs/women 75 lbs)
30 Double-unders

Thursday 150702

Strength:
15 minutes to establish a 1RM Clean
WOD:
Four Rounds For Time:
5 Muscle-ups
10 Power Cleans @ 60% of 1RM

Wednesday 150701

For Time:
Run 400 Meters Carrying A Medicine Ball (men 20lbs/women 14lbs)
Then,
4 Rounds Of:
9 Power Snatches (men 95lbs/women 65lbs)
15 Handstand Push-ups (strict)
21 Medicine Ball Sit-ups (men 20lbs/women 14lbs)
Then,
Run 400 Meters Carrying A Medicine Ball (men 20lbs/women 14lbs)