9-30-13

Strength: Weighted chins
5x5 with 60 sec rest between sets.
Your choice to do all 5 sets at same weight, or ascending weight.

Conditioning: RUN
8 sets of:
Run 400m
rest 2 min b/w sets

Cool Down:
FLR (Front Lean and Rest, aka Push Up position)
5x 1 min
Add weight on your back to make more challenging

9-28 and 9-29-2013

Weekend Time. Enjoy.

9-27-13

Strength

5 Sets:

Push Press x 3-4 reps

rest 2-3 min

WOD

EMOM for 10 min:

Odd - Power Clean 135 lbs x 5

Even - Ring Dips x 10

9-26-13

WOD

For time:

30 Cals on the Rower

30 Thrusters 95lbs

3 Rope Climbs

30 1.5 pd KB Swings

20 Cals on the Rower

20 Thrusters 115 lbs

3 Rope Climbs

20 KB Swings

10 Cals on the Rower

10 Thrusters 135lbs

1 Rope Climb 

10 KB swings

9-25-13

GO PLAY A SPORT!

or...

Recovery 5K Run

9-24-13

Strength

4 Sets:

Front Squat x 3-4 reps

rest 20 sec

Pull Ups x 15

rest 3 min

WOD

EMOM for 10 min:

Even min - 2 heavy HSC

Odd min - 10 T2B

then...

Accumulate 3 min in Plank position on rings

9-23-13

Strength
4 Sets:
Deadlift x 4-6 reps
rest 20 sec
HSPU max reps
rest 3 min

WOD
3 Sets for max reps:
45 sec of KB swings
rest 15 sec
45 sec of Double Unders
rest 15 sec
45 Sec of Push Press 95 lb
rest 15 sec

9-20-13

SKILL 
5 minutes perfecting your double unders
10 minutes doing gymnastics


WOD
GRACE
For Time: 30 Ground to Overhead Lock Out (135lbs/95lbs)

Try to complete without scaling.

9-19-13

Strength 
A. Back Squats (Moderate load)
3 sets of 3

B. Hang Squat Cleans (Increase Load  each set)
5 Sets of 3 Reps

WOD
Row 250 m
10 Thrusters (95lbs)
10 Chest to Bar Pull Ups
Row 250 m
10 Thrustsrs
10 CTB Pull Ups
Row 250 m
10 Thrusters
10 CTB Pull Ups
Row 250 m

9-18-13

Sports Day
Then Rest.

Extra Credit
Run 5k at 90% max effort.

9-17-13

Strength 
Alternate movements, every minute on the minute for 12 minutes
 - Body Weight Bench Press - 5 Reps
 - Tall Box Jumps - 5 Reps

If you can, add a couple 45lb plates to the top of the 30" box to increase the height.

WOD
30- 20- 10
Overhead walking lunges (95lbs)
Hand Release Push Ups

One step = one lunge.
This may look a lot like last Tuesday's WOD, but this one will be harder... Good Luck.

Scaled: Same WOD, reduce weight as necessary, use the PVC pipe if you need to.

9-16-13

Strength 
Overhead Squats (OHS)
4 sets of 10, increasing weight
(For the advance folks, try to load the bar up to your body weight by the last set)
If you are new to OHS, use the PVC pipe, and focus on your form. Try to make your way up to the bar.


WOD
Four Rounds
20 Burpies
20 KB Swings 1.5pd (American Style)
20 Pull-Ups
Rest 90 Seconds

Make each round an all out sprint, try to do all movements unbroken. Record each time.

Scaled WOD
Four Rounds
10 Burpies
10 KB Swings 1pd
10 Pull-Ups (Use bands to assist as necessary)
Rest 90 Seconds

9-14-13 & 9-15-13

Rest Days.

Spend one day active rest.

Go for  a light run, play sports.

Watch the Saints after.

How is your vertical jump doing?

Friday the 13th 9-13-13

For those of you feeling strong today. Give this Rich Froning WOD a try.

Alternate between Thrusters and Double Unders
Thrusters (95lbs) 25 - 20 - 15 - 10 - 5
DU 50 - 40 - 30 - 20 - 10


Scaled version:
Scale weight as necessary, but challenge yourself.
Thrusters 20 - 15 - 10  - 5
Singles  100 - 75 - 50 - 25

09-12-2013

SWOD (Strength Workout Of the Day)

Back Squats (85% of your 1 Rep Maximum)
5-5-5-5-5

REST 5 MINUTES

WOD (Workout Of the Day)

For Time:

21-15-9

Overhead Squats (95 lbs. Rx / 65 lbs. Scaled)
Wall Ball Shots ( 20 lbs. Rx / 16 lbs. Scaled)

09-11-2013

"9/11TRIBUTE WORKOUT"

 

 Metcon (For Time)

 

2001m Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pullups
11 Power Cleans (170/120)
11 HSPUs
11 KB Swings (2/1.5)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Run (1.25 miles)

 

A tribute to all the victims of the 9/11 attacks on the World Trade Center in NYC. 2977 victims died that day. Included in that number are 411 emergency workers. We would like to say a prayer for the families and friends of all the victims on this day and remember those who died.

9-10-13

Strength

A. 

DB Bench Press 

Decreasing reps, increase weight, rest 2 minutes between round

10,8,6,4,2

(challenge your self on the last 2)

B.

Hand Stand Push Ups 

As many as possible in 5 minutes

Rest 5 minutes

WOD

30-20-10

Bar Bell Walking Lunges - Front Squat Grip (95lbs) 

Hand Release Push-Ups 

Scale weight as necessary for walking lunges, use the bar bell. (one step = one lunge). If you are struggling with the front rack, put the bar bell on your back to complete the wod. 

9-9-13

Skill

Spend 5 minutes doing double unders. 

Strength

Front Squats 

5 sets of 2 reps, rest 3 minutes between each set

WOD

4 Rounds 

10 Thrusters at 95lbs 

10 Chest to Bar Pull-ups 

400 meter run 

Rest 2 minutes between rounds 

Scale as necessary, keep the same reps reduce weight. 

9-6-13

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. 

He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams. 

15 foot Rope climb, 10 ascents

225 pound Back squat, 20 reps

30 Handstand push-ups

Row 40 calories

9-5-13

Strength:
Dumbbell Box Step ups, alternating4x10
Goblet Squat, 4x12
(use a challenging weight)

then,

"Lizzie"
For Time:
12-9-6-3
Power Clean, 185lbs
Ring Dips

9-4-13

Sports Day...Enjoy.

Extra Credit:
Take 10-15 min to work on any skill deficiencies
HSPU, Muscle Ups, Dips, Pull ups, L-sits, Lever Progressions

9-3-13

Weekend is over!  Time to get back to work!

For time:
100 thrusters @ 95lbs
rest 5min
then,

Your choice of:
Run 5K
Row 5K
2000ft Versa Climb
1500 singles Jump Rope

9-2-13

Earn your beers!

100 pull ups for time.
rest 3 min
100 push ups for time
rest 2 min
100 sit ups for time
rest 1 min
1 mile run for time

8-31 and 9-1-13

Stay safe out there and enjoy your weekend.

Rest Days.