Monday, 8/1/2016

Warm Up:run 1 mile, 3 rounds CINDY

Strength: bench press 3x10

Accessory work: 3x 1 min plank

WOD:

"The Chief"
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds

Post time and weight 

Friday, july

Warm up: row 1500 meters

Strength: bench 5x3 heavy 80% of 1RM

Accessory Work: 50 GHD's

WOD: complete for time
Row 2000m
30- power cleans #135/95
Run 800 meters

Wednesday, 7/27/2016

Warm up: choice

strength: rest

Accessory Work: 4x8 strict bar dips. rest as needed

WOD: 2 rounds:
Run 600 meters
Rest as long as it took you to complete 600m
Run 400 meters
Rest as long as it took you to complete 400m
Run 200 meters
Rest as long as it took you to complete 200m

Post times.

Tuesday, 7/26/2016

Warm Up: run 800m then 4 rounds of Cindy

Strength: EMOM for 10 mins: 1 squat clean at 80-85%

Accessory Work: 4 sets of 15 GHD

WOD: for time
150-Double Unders
50- Wall Balls 20/14
100- Double Unders
35- Wall Balls 20/14
50- Double Unders
20- Wall Balls 20/14

Monday, 7/25/2016

warm up: choice

Strength: deadlift 3x5 heavy

Accessory work: snatch work 10 mins.  Work on pulls

WOD: for time
Run 400m
25-burpees
Row 500 meters
25- burpees
Run 400m

Post weight and time

Friday, 7/22/2016

Warm Up: Row 500m, Run 400, 15 Pull Ups, 15 Push Ups, 15 GHD's, repeat for second round of Pull ups, push ups and GHD's

Strength: Rest

Accessory Work: Choice

WOD: "SMALL" Hero WOD

Three rounds for Time

Row 1000 meters
50 Burpees
50 Box Jumps 24/20
Run 800 meters

CAP TIME: 60 Minutes

From Crossfit Main: U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Post time or work completed at cap time

Wednesday, 6/20/2016

Warm up: choice

Strength: squat clean 3x5

accessory work: strict pulls ups. 2 sets of Max reps. Rest as needed

WOD: EMOM 21 Minutes
minute 1: 8 back squats #185/135
Minute 2: Run 200
minute 3: 10 burpees

If you cannot complete the reps for that minute, it is a penalty.
1 penalty=15 double unders. I.e. 4 penalties= 60 double unders
TIME DOESN'T stop until all d.u are complete

Tuesday, 6/19/2016

Warm Up: choice

Strength: back squat 5x3 HEAVY

Accessory Work: 3 sets of 2 min planks. Rest as needed

WOD: for time 3 rounds:
Run 400
15- toes to bar
9- front squats #185/135

Post weight and time

Monday, 7/18/2016

warm up: run 1 mile, 25 push ups, 25 air squats, 25 good mornings

Strength: rest

Accessory Work: bar muscle progression

WOD: For Time: "FRAN"
21-15-9
Thrusters #95/65
Pull Ups

Post time 😁😎😳😳😳

Friday, 7/15/2016

Warm up: run 1 mile. 25-air squats, 25-push ups, 25 GHD's

Strength: Front squats: 5x3

Accessory work: choice

WOD: 3 rounds for time:
-run 400
-15 toes to bars
-15 burpees

Post weight and time

Wednesday, 7/13/2016

Warm Up: choice

Strength: Push Press 3x5 @70%

Accessory work: 5-10 mins of jerk positioning,

WOD: For time:
        -50 row cal
        -50 T2B
        -50 row cal
        -50 GHD's
        -50 row cal
        -50 ab mat sit ups

*20 mins cap on WOD
Post weight and time or reps completed

Tuesday, 7/12/2016

Warm Up: choice

Strength: Deadlift 5x3 80%

Accessory Work:

WOD: 8 rounds:
  -200 Row
  -200 Run
  -20. Double unders
REST 2 mins between rounds. Max effort each round

Post fastest and slowest round

Monday, 7/11/2016

Warm up: run 800 meters, 5 rounds of Cindy.(slow pace) (5 pull ups, 10 push ups, 15 air squats)

Strength: bench press 3x10. Same weight

Accessory work: bar muscle ups or strict pull ups: 5 mins

WOD: 3 rounds for time:
12- Wall balls 30/20
15- Power cleans #185/135
21- Burpees

Post weight and time

Friday, 7/8/2016

Warm up:  Bike or Row 5 minutes
                  Stretch Lunges, bounding, high skips, duck walks

Strength:  Back Squat 5x4

WOD:  20 Minutes EMOM (Every minute on the minute)
            -Minute 1: 10/12 Calorie row
            -Minute 2: 15 Kettle Swings 35/53
            -Minute 3: 20 Ab mat sit ups
            -Minute 4: 10 Wall Balls 14/20
            Repeat

Post squat weight and rounds completed.

Wednesday, 7/6/2016

Warm Up: Run Washburn loop then 25 reps of: air squats, push up and pull ups

Strength: Bench Press: 5x3 at a heavy weight

Accessory work: pick a bar movement and work technique with a light weight for 5-10 mins

WOD: 7 rounds:
            7 burpee box jumps 24/20 inch
            28 double unders
       
post time and weight

Tuesday 7/5/2016

Warm up:  Choice

Strength:  In Wod

WOD:  "Mr. Joshua"
               5 Rounds for time of:
                -400m Run
                -30 GHD Sit ups
                -15 Deadlifts 250# - 175#

Scale weight as needed.

Post time.