Monday, November 30, 2015

Monday 151130

15 minutes to establish a 1RM Snatch
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, November 29, 2015

Sunday 151129

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

Saturday, November 28, 2015

Saturday 151128

Old School
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, November 27, 2015

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, November 26, 2015

Thursday 151126


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

Wednesday, November 25, 2015

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, November 24, 2015

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, November 23, 2015

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, November 22, 2015

Sunday 151122

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

Saturday, November 21, 2015

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, November 20, 2015

Friday 151120

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

Thursday, November 19, 2015

Thursday 151119

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

Wednesday, November 18, 2015

Wednesday 151118

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

Tuesday, November 17, 2015

Tuesday 151117

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

Monday, November 16, 2015

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, November 14, 2015

Saturday 151114

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, November 13, 2015

Friday 151113

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, November 12, 2015

Thursday 151112

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, November 11, 2015

Wednesday 151111

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, November 10, 2015

Tuesday 151110

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, November 9, 2015

Monday 151109

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, November 8, 2015

Sunday 151108

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

Saturday, November 7, 2015

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, November 6, 2015

Friday 151106

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

Thursday, November 5, 2015

Thursday 151105

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

Wednesday, November 4, 2015

Wednesday 151104

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, November 3, 2015

Tuesday 151103

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

Monday, November 2, 2015

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, November 1, 2015

Sunday 151101

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