11-7-2012

Play a sport or run 5K.

On Monday, 12 November, we will be partnering with CrossFit NOLA to complete Team RWB's WOD for Warriors.  CF NOLA has graciously offered to host us as guests for the WOD to encourage cooperation and appreciation between the local community and our USCG vets.  We'll be joining them for a FREE WOD at 1200.
Please contact LT Austin before COB Friday to let him know if you plan on attending.  And though the event is not a fundraiser, please feel free to stop by the the Team RWB shop and support their cause!

11-6-2012

Warmup/Skill
Double under drills EMOM for 5 min
(Try to get 75 DU's in)

WOD
10-9-8-7-6-5-4-3-2-1
135#/75#
Hang Power Cleans
Close Grip Bench Press

Vote.

11-5-2012

WOD
5 Rounds
15 Push Press (135/95)
30 Doubleunders
15 Toes to Bar
30 Doubleunders

11-3-2012 and 11-4-2012

Rest Days.

11-2-2012

Workout of the Day

A.
Four sets of:
Power Clean 1.1.1
(rest 10 sec between each clean)
rest 2-3 min

then

B.
As many rounds as possible of:
Hang Squat Clean x 6
Hand release push ups x 12
(hands come off the ground at the top of push up)

Strength
Six sets of:
Push Press + Jerk
Rest 30 sec
Unbroken Pull Ups x 10-15 Reps
Rest 3 min

WOD
"Karen"

For Time:
150 Wall Ball Shots

Notes:
For strength do one Push Press and the one Jerk(Push or Split) without racking the bar in between. Focus on speed! For "Karen" find you rhythm and don't stop. KEEP BREATHING!

Happy Halloween!

WOD:

GO PLAY A SPORT!