Wednesday, 6/1/2016

Warm Up: choice.

Strength: 5x3 front squat. Same weight

Accessory Work: 3x15 T2B

WOD: for time
-Run 800
-2 rounds of:
20- deadlifts 225/155
20 - Ball slams 40/30
Then
-Run 400

Post time and weight

Tuesday, 5/31/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Hand Stand Push Ups

WOD: 4 Rounds for time
      5- Thrusters  #95/65
    10- Wall Balls  #30/20
    15- Kettles  #53/35
    20- Cal on Row

Post Time

Monday, 5/30/2016

Happy Memorial Day!!


WOD: HERO WOD

            "MURPH"

Friday, 5/27/2016

Happy Memorial Day Weekend!! Thank you to all you have served and still currently serving our fine country!! With that said, We are going to program "Murph" today and on Monday. Pick which date you would like to do it on. Run or Row a 10K, if you decide not to do Murph and one of the days. Stay Safe over the weekend. 

Warm Up: Choice

Strength: None

Accessory Work: None

WOD: "Murph" 

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a   twenty pound vest or body armor, wear it.

LT. Michael P. Murphy

United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. 

Thursday, 5/26/2016

Rest Day.

Wednesday, 5/25/2016

Warm up: run Washburn Loop

Strength: Front squats 2x3 @ 65%, 3x3 @ 75-80%

Accessory work: snatch positioning

WOD: 6 rounds wash for time
           Run 200 meters
           2- rope climbs
Rest 1 minute between rounds

Post times of rounds .

Tuesday, 5/24/2016

Warm Up: 100 calorie row, 30 GHD, 30 air squats

Strength: 3x2(70%) 3x2 (80%) Deadlift

Accessory Work: Choice

WOD: 20 min amrap

Odd minutes: 15 Wall Balls #20/14

Even minutes: 12 Burpees 

Rest reminding time of each minute 

Post completed mins 

Monday, 5/23/2016

Warm Up: 2 rounds: Run 400, 15 Push Ups, 25 feet Inch worms, 15 Air Squats

Strength: 65% 3x5 Push Press

Accessory Work: 2x15 Toes to Bar.. try to go unbroken.

WOD: For Time:
         30- Kettles  #70/55
         30- Bench   #135/75
         50- Double Unders
         20- Kettles  #70/55
         20- Bench   #135/75
         50- Double Unders
         10- Kettles  #70/55
         10- Bench   #135/75
         50- Double Unders
         30- Hand Release Push Ups

Post weight and time on board!!

Friday, 5/20/2016

Iron owl challenge starts today!!  Gym will be closed from 4:00 pm-7:30pm for Crossfit events pertaining to the Iron Owl. Come down and check it out and cheer for the participants.

Warm Up: choice

Strength: Front Squats 10x3

Accessory Work: Muscle up progressions

WOD:
    3 rounds for time
    10- thrusters #135/95
    10- box jumps 30/24"
Rest 2 mins
    -500m Row
    -50 Pull Ups

Post both times and weight
        -

Thursday, 5/19/2016

Rest Day

Wednesday, 5/18/2016

Warm up: dynamic

strength: 5x5. Bench press

Accessory Wod: Work on bar muscle ups. If you can't get bar MU's, work on sets of chest to bar. 10 mins of work.

WOD: Time Trail:
       -Run 3 miles
This should be max effort.

Post time on board.
Route: from gym run out to the train bridge on the OC&E trail( just east of Summer's lane) and back to the gym.   We will see this wod again before summer is over!

Tuesday, 5/17/2016

Warm Up:2 Rounds of: 15 Good Mornings(Demo-Good Mornings), 25 Feet of Inch Worms, 15 Air Squats, 10 Push Ups.

Strength: In WOD

Accessory Work: 10 minutes of a weakness movement.

WOD: For Time:

           50- Deadlifts #185/275
           50- Bar facing Burpees

You must jump with both feet. No stepping, Hopping etc over the bar. Face the bar on every single burpee!!

Weight should be heavy, if you need to scale.

Post Weight and time.

Monday, 5/16/16

Warm up: choice 

Strength: shoulder press 5x3

Accessory work: hold an "L" sit for 1 min. Rest 1 min. Then again for a second set of 1 min. Accumulating to 1 min.

WOD: 3 rounds for time
          Row 1000m
          10- front squats at 75% body weight
          30- GHD's
Post time and weight 

Friday, 5/13/16

Warm Up: Choice

Strength: Rest

Accessory Work: Hand stand something (Walk, push ups, hold, wall walks) 10 mins.

WOD: "Angie"
       Complete for Time:
   100- Pull Ups
   100- Push Ups
   100- Sit Up (ab mat)
   100- Air Squats

YOU MUST COMPLETE EACH MOVEMENT BEFORE GOING ONTO THE NEXT MOVEMENT!! YOU CANNOT  BREAK THE MOVEMENTS UP INTO ROUNDS.

Post Time!
   

Wednesday, 5/11/2016

Warm up: choice

strength: 3x5 back squat

Accessory work: 30 T2B

Wod: Complete for time
       Run-400 meters
       Ride 60 Cals
       Run 400 meters
       Ride 40 Cals
       Run 400 meters
       Ride 20 Cals
     
Post weight and time

Tuesday, 5/10/16

Warm Up: Run 1 mile, 3 rounds of Cindy

Strength: 5x3 Strict Press

Accessory Work: 3 max sets of strict Pull Ups

WOD: For time:
 -Run 800 meters
 -50 Burpees
 -50 Kettles #35/53

Post weight and time

Monday, 5/9/2016

Warm up:  Dynamic

Strength:  Front Squat 5-5-3-3-3-1-1 Increase weight each set

Accessory:  10-15 minutes Split Jerk Balance,  Use light weight

WOD:  AMRAP 13 minutes
            -15 Front Rack Lunges 75#/45#
            -20 Ab Mat Sit ups
            -25 Double Unders

Post Front Squat Weight and rounds completed.

Friday, 5/6/2016

Warm Up: 25 feet of inch worms, 15 ab mat sit ups, 25 cals-assault bike

Strength: In Wod

Accessory Work: Pistol work

WOD: For time:
          42- Wall Balls
          21-Bench Press #95/155
          30- Wal Balls
          15- Bench Press #95/155
          18- Wall Balls
           9- Bench Press #95/155

Post Time and enjoy the weekend.

Thursday, 5/5/2016

REST  DAY

Wednesday, 5/4/2016

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

Strength: Back Squat 5-5-5-5

Accessory Work: Pick a weakness, practice for 10 mins

WOD: WOD:  For Time:
            10-9-8-7-6-5-4-3-2-1
            -Kettle Swings 70#/55#
            1-2-3-4-5-6-7-8-9-10
            -Box Jumps 24"/20"
       
  First set is 10 kettle swings and 1 box jump, then 9 kettle swings and 2 box jumps and so on.

Post squat weight for each set and time for wod.

Tuesday, 5/3/2016

Warm Up: Choice

Strength: Rest

Accessory work: Take 10-15 of just stretching where you are tight. relax and open up.

WOD: Complete as much as possible. 20 MIN CAP
T2B---Assault Bike-Cals
15----2                                                              

14----4          
13----6
12----8
11---10
10---12
9----14
8----16
7----18
6----20
5----22
4----24
3----26
2----28
1----30
Example: 15 T2B then 2 cal-bike, 14 T2B then 4 cal-bike, 13 T2B then 6 cal-bike....etc
There is a 20 min cap on this WOD. Get as far as you can in 20 Minutes!!!

Post Round and reps completed on board. Example: 6 T2B + 12 of 20 cal

GoOd LuCK!!

Monday, 5/2/2016

Warm Up: Run 600 meters, 10 push ups, 20 air squats, Run 400 meter, 15 push ups, 25 air squats, Run 200 meters, 20 push ups, 30 air squats. The pace should be where you can hold a conversion a friend.

Strength: Deadlift: 5-5-5

Accessory Work: 50 reps- your choice GHD or ab mats

WOD: AMRAP 10 Minutes of:
        -50 Double Unders
        -10 Back Squats #135/95

If you can't not put together double unders, this is the time to work the skill.

If you scale the double under, scale as still working the DU but cut yourself off at 45 seconds per round.

Post rounds/reps completed and weight