Friday, October 30, 2015

Friday, 10/30/2015

Warm up: choice

Strength: In wod

WOD: Lynn
             5 rounds
             -body wt bench press max reps
             -max rep pull ups
             Rest 3-5 minutes between each

Post weight used and tota reps for each

Tuesday, October 27, 2015

Wednesday, 10/28/2015

Warm up:  Dynamic

Strength:  none

WOD:  3 rounds EACH for time:
             -24 Calorie Row
             -16 Calories on Assault bike
             -8 Thrusters 165# / 105#

              Rest 5 minutes between each round.

RX: = 165# / 105#
Level 2 = 135# / 95#
Level 1 = 95# / 65#

Post time for each round.

Monday, October 26, 2015

Tuesday, 10/27/2015

Warm up:  Dynamic

Strength:  None

WOD:  Set the clock for 12 minutes
              -1 minute of Ball Slams 40# / 30#
              -1 minute of Kettle Swings 55# / 35#
              -2 minutes of Ball Slams
              -2 minutes of Kettle Swings
              -3 minutes of Ball Slams
              -3 minutes of Kettle Swings

There is no rest between sets.

Post reps for each set.




Thursday, October 22, 2015

Friday, 10/23/2015

Warm Up: Choice

WOD: None

WOD: HERO WOD "OLIVEIRA"

         4 Rounds for Time
          -Run 1000m
          -25 Pull Ups
          -25 GHD's
Cash Out: 3 Rope Climbs and 1 Bar Muscle Up(included in time)

RX *WOD is to be done with Vest/Flack!
Scaled = No vest and no bar muscle up!
               Instead finish with 3 push ups and 1 burpee!

**AJ's idea so don't hate me!!!


AJ served with CPL BRIAN OLIVEIRA

Cpl. Brian Oliveira died from injuries received from enemy action in Iraq, Oct. 25th 2004.  He was assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, Camp Pendleton, CA.

Oliveira left behind a wife, Phoebe, and an infant son he never had the chance to hold.  Nathan Brian Oliveira was born September 11, 2004, and his father knew I'm only from photographs.

His service to our country will forever be remembered…and today we all will have the opportunity to honor him and show Nathan, his son, that "We will NEVER Forget!!!"

SEMPER FIDELIS

Thursday, 10/22/2015

Rest Day

Tuesday, October 20, 2015

Wednesday, 10/21/2015

Warm Up: Choice

Strength: Bench 5x3

WOD: 3 Rounds for Time

          -Run 200m
          -20 Push Ups
          -40 Double Unders

Monday, October 19, 2015

Tuesday, 10/20/2015

Warm Up: 5 Rounds of Cindy (5 pull ups, 10 Push Ups, 15 Air Squats)

Strength: None

WOD: AMRAP 10 Minutes:
2-4-6-8-10.....etc-- Toes to bar
2-4-6-8-10.....etc-- Kettle Swings #53

Complete as many rounds as possible in 10 minutes going up by two's

RX'd-T2B, #53 kettle
Level 1- K2E, #53 kettle
Level 2- K2E, #35 kettle
Level 3- Knee Tucks, 35 kettle

2 T2B, 2 Kettle, 4 T2B, 4 Kettle, 6 T2B, 6 Kettle...etc

Post number sequence. Use lighter weight if needed. KEEP FORM, DONT CHEAT YOURSELF FOR NUMBERS!

Sunday, October 18, 2015

Monday,10/19/2015

Warm Up: Choice

Strength: 5x5 Deadlifts

WOD: For Time
 
           100- Row for Cals
           100- Wall Balls #20/14

RX= 100 reps
L2=  80 reps
L1= 60 reps
Scaled= 40 reps with #14/10 balls

Post Time and level on board. Remember to drink water and stretch!!!

Thursday, October 15, 2015

Friday, 10/16/2015

Warm up:  Choice

Strength:  In WOD

WOD:  3 Rounds for time
             -3 Power Cleans
             -25 Wall Balls 20# / 14#
             -3 Power Cleans
             -25 GHD Sit Ups
             -3 Power Cleans
             -25 Back Extensions

RX = 225# / 155#
Level 2 = 205# / 135#
Level 1 = 185# / 95#
Scaled = 155# / 75#

Post weight used and time.

Tuesday, October 13, 2015

Wednesday, 10/14/2015

Warm Up: Row 1000m

Strength: 3x3 Front Squat-Go heavier than you think you should

WOD: For Time

          30-20-10- Assault Bike
          80-60-40- Double Unders

Start with  30 cal on Assault then 80 D.U, 20 cal, 60 D.U etc

Post Time on Board!!!!  Enjoy.. if singles are done... x2 of number of Double Unders

Monday, October 12, 2015

Tuesday 10/12/2015

Warm Up: Washburn Loop

Strength: Push Press 3x5  same weight on all 3 sets after warming up

WOD: 5 Rounds for Time
 
           7-Ball Slams #40
           7- Kettles #53
           7- Hand Release Push Ups

REST 10 MINS THEN COMPLETE FOR TIME

          3 Round for Time

         Row 200 meters
         9- Thrusters #95/65

Post both times separately on the board


Sunday, October 11, 2015

Monday, 10/12/2015

Warm up:  Choice

Strength:  In wod

WOD:  For Time
             21-15-9
            -Dead Lift
            -Burpees

Rx = 225# / 155#
Level 2 = 185# / 135#
Level 1 = 155# / 95#

Post time.

Thursday, October 8, 2015

Friday 10/9/2015

Warm Up: Run, Ride or Row for 10 Mins.

Strength:  Built into Wod

WOD: For Time
10-9-8-7-6-5-4-3-2-1
-Body Weight Bench Press
-Pull Ups
-20 Double Unders between sets

*Start with Bench Press and end with Double Unders

Thursday 10/8/2015

REST DAY

Tuesday, October 6, 2015

Wednesday 10/7/2015

Warm Up: Choice

Strength: 3x5 heavy Front Squats

WOD: 3 Rounds for Time
         
          -50 GHD's
          -50 Back Ext

Post Time on the board!!

Monday, October 5, 2015

Tuesday 10/6/2015

Warm Up: Choice

Strength: Rest

WOD: 3 rounds for Time

            -Run 800
           - 25 Thrusters #75/45

Post Time!!!

Sunday, October 4, 2015

Monday 10/5/2015

Warm Up: Choice

Strength: 3 sets of 8 Bench. Build up to a weight that will push you to get each set. Stay with same weight on all 3 sets

WOD: CHRISTINE

           3 Rounds for time:
           Row 500m
           12- Deadlift at bodyweight
           21- Box Jumps  24/12

Thursday, October 1, 2015

Friday, 10/2/2015

Warm Up: Run 800 meters (conversation pace)

Strength: 10 mins of Clean technique ( work on pulls) keep it light weight
               
WOD: 40-30-20-10
            Assault Bike for Calories
            Between each set run 400m.

 *Start with Assault Bike and finish with a 400m Run.

Enjoy Your Friday!! It's the weekend and we don't have to worry about AJ's birthday WOD for another year!!