Monday 151130

Strength:
15 minutes to establish a 1RM Snatch
WOD:
Four Rounds:
1 Minute Max Rep Touch And Go Power Snatch* @ approximately 40% of Snatch 1RM
1 Minute Max Rep Double-unders
Rest 1 minute
*Do not drop the barbell

Sunday 151129

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

Saturday 151128

Old School
Dead-lift
5 reps @60%,65%,70%,75%,80% of 1RM
Bench Press
5 reps @60%,65%,70%,75%,80% of 1RM
Back Squat
5 reps @60%,65%,70%,75%,80% of 1RM
Shoulder Press
5 reps @60%,65%,70%,75%,80% of 1RM

Friday 151127

Friday Class Times: 12:30p, 6p, 7p
Saturday: 8:30a

Filthy 50
For time:
50 Box jump, 24 inch/20 inch
50 Jumping pull-ups
50 Kettlebell swings, 35lbs/25lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45lbs/35lbs
50 Back extensions
50 Wall ball shots, 20lbs/14lbs
50 Burpees
50 Double-unders

Thursday 151126

CLOSED. GO EAT SOME TURKEY AND WATCH FOOTBALL

Friday class times: 12:30p, 6p, 7p

Wednesday 151125

Thanksgiving Hours:
Monday-Wednesday: Normal class times
Thursday: Closed
Friday: 12:30p, 6p,7p

For Time:
5 Rounds of Cindy
30 Snatches(95/65)
5 Rounds of Cindy
30 Clean & Jerks (95/65)
5 Rounds of Cindy

Tuesday 151124

Thanksgiving Week Hours:
Monday-Wednesday: Normal class times
Thursday: Closed
Friday: 12:30p, 6p,7p

Complete as many rounds in 20 minutes as possible:
Row 400 Meters
40 Double-unders
Handstand Walk, 40ft.

Monday 151123

Thanksgiving Week Hours:
Monday - Wednesday: Normal class times
Closed Thursday
Friday: 12:30p, 6p, 7p

Four Rounds For Time:
Run 200 Meters
15 Box Jump Overs (24"/20")
9 Squat Cleans (155lbs/105lbs)
6 Ring Muscle-ups

Sunday 151122

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

Saturday 151121

Team WOD:
Teams of 4:
Complete as many rounds in 25 minutes as possible:
100 Meter Farmers Carry (70lb DBs/45lb DBs)
Max Rep Pistols, Alternating Legs
Max Rep Handstand Push-ups
Max Rep Chest To Bar Pull-ups

Friday 151120

Strength:
15 minutes to establish a 1RM Close Grip Bench Press
WOD:
Complete as many rounds in 12 minutes as possible:
300 Ft Shuttle Run
15 Close Gr ip Bench Press @ 65% of 1RM

Thursday 151119

Strength:
15 minutes to establish a new Dead-lift 1RM
WOD:
10-9-8-7-6-5-4-3-2-1 reps
Dead-lift @ 65% of 1RM
15 AbMat Sit-ups

Wednesday 151118

Strength:
Shoulder Press
7 x 3 reps, increase weight on each set
WOD:
For Time:
Row, 50 Calories
Rest 1 minute
Row, 50 Calories

Tuesday 151117

Strength:
Back Squat
5 x 3 reps @ 85% of 1 RM
Front Squat
3 x 3 reps @ 85% of 1 RM
WOD:
7 rounds for time of:
7 Power Cleans (95lbs/65lbs)
7 Thrusters (95lbs/65lbs)
7 Bar-Facing Burpees

Monday 151116

MetCon Monday
Complete as many rounds in 20 minutes as possible:
15 American Kettlebell Swings (55lbs/35lbs)
10 Toes To Bar
25 Double-unders

Saturday 151114

"Marco"
Three Rounds For Time:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (135lbs/95lbs)

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Friday 151113

"Riley"
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Thursday 151112

"Kutschbach"
7 rounds for time of:
11 Back Squats (185lbs/135)
10 jerks (135lbs/95lbs)

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

Wednesday 151111

"Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
You may partition the pull-ups, push-ups, and squats any way you wish.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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

Tuesday 151110

"McGhee"
Complete as many rounds in 30 minutes as possible:
5 Dead-lifts (275/185)
13 Push-ups
9 Box Jumps (24"/20")

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Monday 151109

"Pike"
Five Rounds For Time:
20 Thrusters (75lbs/55lbs)
10 Strict Ring Dips
20 Push-ups
10 Strict Handstand Push-ups
50 Meter Bear Crawl

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

Sunday 151108

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

Saturday 151107

Complete as many rounds and reps in 20 minutes as possible:
100 Ft Walking Lunge
Handstand Walk, 75 Ft
Row, 50 Calories
25 Shoulder To Overhead (115/75)

Friday 151106

21-15-9 rep rounds for time:
Dead-lift (225/155)
Box Jumps (24"/20")
Ring Dips

Thursday 151105

Three Rounds For Time:
3 Rounds of Cindy
10 Hang Power Cleans (135/95)

Wednesday 151104

WOD:
15-12-9 reps for time:
Toes To Bar
Thrusters @ 65% of 1RM
Deficit Handstand Push-ups (men 2 45lb plates/ women 2 25lb plates)
WOD 2:
4 minute max distance row. Rower dampener set on "3"

Tuesday 151103

Strength:
Pause Back Squat:
7 x 2 Reps @ 70-80 % of 1RM
Hold in the bottom position for a 2 count
WOD:
15-12-9 reps for time of:
Clean & Jerk (135lbs/95lbs)
Chest To Bar Pull-ups

Monday 151102

MetCon Monday
For Time:
Run 400 Meters
30 Russian Kettlebell Swings (55lbs/35lbs)
12 Burpees
Run 400 Meters
24 Russian Kettlebell Swings
18 Burpees
Run 400 Meters
18 Russian Kettlebell Swings
24 Burpees
Run 400 Meters
12 Russian Kettlebell Swings
30 Burpees

Sunday 151101

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