Monday, October 31, 2016

Monday, 10/31/2016

Warm Up: Row for 5 mins. 2 rounds of Cindy. Stretch

Strength: Bench Press 3x10 same weight

Accessory Work: 2 sets of max reps of T2B

WOD: Complete for Time
Row for Cals

150 Double Unders

Wall Ball #20/14
Knees to Elbows

Time stops once you complete it all!!

ENJOY your candy and watch out for cars and CLOWNS!! Happy Halloween

Post weight and time

Thursday, October 27, 2016

Friday, 10/28/2016

Warm Up: Choice

Strength: 4x8 Strict Bar Dips

Accessory Work: 2 sets of 1 min planks

WOD: Complete for Time
Row 1000 meters
Thrusters #65/45

Post weight and time

Wednesday, October 26, 2016

Wednesday, 10/26/2016

Warm Up: Choice

Strength: Back Squat 2x20

Accessory Work: Stretch for 5-10 minutes

WOD: 4 Rounds for Time:

15- Wall Balls #20/14
Row 300 Meters
7- Ball Slams #40/30

Cash Out 80 Double Unders
*after completing your 4th round, complete the 80 D.U's

Post weight and time

Tuesday, October 25, 2016

Tuesday, 10/25/ 2016

Warm Up: Choice

WOD: None


         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!!!


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!!!"


Monday, October 24, 2016

Monday, 10/24/2016

Warm up: row 750m, 3 rounds of Cindy

Strength: 3x3 Cleans

Accessory Work: 3 sets of 30 double unders

WOD: For time
100- Double unders
80-  Air squats
60- Row for Cal
40- Toes to Bar
20- Chest to Bar

Post time and weight

Thursday, October 20, 2016

Friday, 10/21/2016

Warm Up: Row 2000m

Strength: 3x3 deadlift

Accessory Work: 2 set of 2 min planks

WOD: On the minute for 21 minutes.
Minute 1: 10 deadlifts 165/115 Scale this weight to 50% of what you did for the 3x3 deadlift.
Minute 2: 20 GHD's
Minute 3: 35 Double unders Do not scale these to singles.  Work on the double unders.  If you need to scale, scale the number of reps down but do double unders.

Post # of rounds not completed and weight

Tuesday, October 18, 2016

Wednesday, 10/19/2016

Warm Up: Choice

Strength: Front Squat 2x20

Accessory Work: double under. 3 sets of 50

WOD: "Grace"
30- Clean and Jerks 135/95

Post time and weight

Sunday, October 16, 2016

Monday, 10/17/2016

Warm Up: Choice

Strength: Bench Press. 3x10

Accessory Work: two sets of max reps is muscle ups

WOD: 4 Rounds for time:
10- Pull ups
15- Burpees
20- Wall Balls 20/14
25- Ab Mat Sit Ups
30- double unders

Post weight and time

Friday, October 14, 2016

Friday, 10/14/2016

Warm Up: Row 2000m

Strength: Rest

Accessory Work: 3 sets of 1 min planks

WOD: "Karen"
-150 Wall Balls 20/14

Complete for time and post on whiteboard.


Wednesday, October 12, 2016

Wednesday, 10/12/2016

Warm Up: Choice

Strength: Front Squat  5x3 heavy

Accessory Work: 3x50 Double Unders

WOD: For Time:
Row 1000m
-50 Burpees
-50 Box Jumps 24/20
Run 800m

Post weight and time

Tuesday, October 11, 2016

Tuesday, 10/11/2016

Warm Up: Choice

Strength: Deadlift 4x6

Accessory Work: Crossover Symmetry

WOD: For Time:
Run 400m
25- Pull Ups
100- Double Unders
25- Pull Ups
Run 400

Post weight and time

Sunday, October 9, 2016

Monday, 10/10/16

Warm Up: Run Washburn Loop

Strength: 5x5 Strict weighted Pull Ups

Accessory Work: 3x20 ab mat sit ups

WOD: 5 Rounds for time
7- SQUAT Clean #155/110
14- Kettle Swings #70/55

Post Time and weight

Thursday, October 6, 2016


Warm Up: Choice

Strength: 1 Rep Max Squat Clean

Accessory Work: 3x 50 Double Unders Unbroken

WOD: 8 rounds
-250m Row
Rest 1 minute between rounds

Post Weight and times

Tuesday, October 4, 2016


Warm up: row 2k

Strength: front squat 2x20

Accessory Work: 4x10-15 toes 2 bar unbroken

WOD: AMRAP 12 mins
Wall balls #20/14
Pull ups

Post reps completed and weight

Monday, October 3, 2016

Monday, 10/3/2016

Warm Up: 5 rounds of Cindy

Strength: 3x5 Squat Cleans @70%

Accessory Work: 3x10 Bar Dips Strict

WOD: 3 Rounds for time
21- Row for Calories
15- Bar facing Burpees
 9- Thrusters # 95/65

Post weight and time