Monday, 1/16/2017

warm up: choice

Strength: front squat 75% 4x4

Accessory Work: double unders 150 or 5 mins worth of work

WOD: for time:
30-20-10
-pull ups
-row for Cals

Post time and weight

Friday, 1/13/2017

Warm Up: Choice


Strength: push press 3x5


Accessory Work: 5 sets of 6 toes to bar


WOD: 10 Rounds for time
-150 meter cow
12- Wall Balls #20/14
20- Double unders


Post time and weight!!

Wednesday, 1/11/2017

Warm Up: Choice

Strength: Front Squat 75% 3x3

Accessory Work: Double Unders 3 sets of 50. rest 30 seconds between

WOD: Amrap 20 mins
1- Deadlift 315/205
10- toes to bar
15 bar facing burpees

Post time and weight

Tuesday,1/10/2017

Warm Up: choice

Strength: Strict press 3x7

Accessory Work: 30 pistols alternating each leg

WOD: complete for time
27-21-15-9
Row for cal
Bench press #135/95

Cap is 10 min

Post weight and time

Monday, 1/9/2017

Warm Up: row 1500 meters

Strength: 3x10 thrusters  increase weight each set

Accessory Work: 30 chest to bars pull ups

WOD: for time
50-burpee box jumps( face the box) 24/20"
50- Cals assault bike

Post time and weight

Friday, 1/6/2017

Warm Up: choice

Strength: 3-3-3-1-1-1. Squat clean

Accessory Work: strict pull ups. Max reps 3 set

WOD: 5 rounds for time
12- burpees
35- Double Unders

Post time and lightest and heaviest weight

Wednesday, 1/4/2017

Warm Up: Choice

Strength: Bench 4x5 increase weight each set

Accessory Work: 3 sets: 5 strict pull ups, 5 kipping pull ups and 5 butterfly pull ups.Goal is to stay on the bar till you finish butterflies. rest as needed

WOD: 7 rounds for time:
9- Ground to Overhead #95/65
15- Wall Balls #20/14
21- Double Unders

post weight and time!!  Stay safe on the roads and give yourself plenty of time to get where you're going.

Tuesday, 1/3/2017

Warm Up: Row 500m, 3 rounds of 10 pull ups, 10 push ups and 20 air squats

Strength: Back Squats 3x5. Increase weight each set. Finish last set at 75-80%

Accessory Work: 5x7 of toes to Bar. Rest 40 secs between

WOD: For Time
Row 1000 meters
20 burpees lateral over the erg(rower)
40- thrusters #45/25

Post time and weight

Monday, 1/2/2017

Warm Up: Row 1200 meters

Strength: Rest

Accessory Work: 200 Double Unders

WOD:Complete

Cals on Assault Bike: 10,8,6,4,2
Power Cleans: 2,4,6,8,10 #165/115
rest 3 mins  then
Cal on Assault Bike: 2,4,6,8,10
Back Squat: 10,8,6,4,2(from Floor) #165/115
Thank AJ


Post time and weight

Wednesday, 12/28/2016

Warm up: bike 30 Cals, 30 air squats, 20 push-ups and 15 pull ups

Strength: front squat 75%-3, 81%-1 75%-3, 83%-1,75%-3 86%-1

Accessory Work: 5 sets of 5-10 toes to bars

WOD: complete
30- wall balls #30/20
60- Double unders
20- thrusters #95/65
60- double unders
30- wall balls #30/20

Post weight and time

Tuesday, 12/27/2016

Warm Up: Choice

Strength: Cleans- 70%-3 75%-3 80%-2 85%-2(3 sets of 2)

Acessory Work: Double Unders 3 sets max reps. Rest as Needed

WOD: Complete
5 Rounds of Cindy (5 pull ups, 10 push ups and 15 Air Squats
then
3 rounds of "DT" @155/105 (12-deadlift, 9 hang power cleans and 6 push press)
then
Row 500 meters

Post time and weights.   If you need to scale  #135/95.

Monday, 12/26/2016

Warm Up: Choice

Strength: Rest

Accessory Work: 2x25 GHD's

WOD: Post Christmas
20 minutes your choice: Run, Row or Bike

Post cals completed on Row or Bike

Goal is just to move and work your way back into the week!! Hope Everyone had a Merry Christmas!!

Friday, 12/23/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Choice

WOD: "12 DAYS OF CHRISTMAS"
1-Power Clean   #155/105
2-Handstand Push Up
3- Box Jumps 24/20"
4- Deadlift  #155/105
5-Pull Ups
6-Burpees
7-KB Swings 53/35
8-Front Squats #165/115
9-Cals on Assault Bike  :)
10- Wall Balls 20/14
11- Toes to Bar
12- Thrusters #135/95

1 PC, 1 PC, 2 HSPU, 1 PC, 2 HSPU, 3 Box Jumps, 1 PC, 2 HSPU, 3 Box Jumps, 4 Deadlift, 1 PC, 2 HSPU, 3 Box Jumps, 4 Deadlift, 5 Pull Ups.......etc until you complete all 12 movements!!!

RX-155/105, 135/95
Scale 2- 135/95, 95/65
Scale 3- 95/65, 65/45

ENJOY!!! Merry Christmas and enjoy your weekend with family and friends!

Wednesday, 12/21/2016

Warm Up: Choice

Strength: Front Squat 3x5

Accessory Work: 300 Double Unders

WOD: Complete
AMRAP 3 Minutes: (Each set after break)
15 deadlift 185
15 Bar Facing Burpees
Rest 2 minutes
AMRAP 3 Minutes:
10 Deadlift 225
10 Bar Facing Burpees
Rest 2 minutes
AMRAP 3 Minutes
5 Deadlift 265
5 Bar Facing Burpees

Post Weight and total reps for each round

Tuesday, 12/20/2016

Warm Up: Choice

Strength: Rest

Accessory Work: 5 rounds  20 cals bike, rest 45 seconds

WOD: 3 rounds
Row 500m
12- Push Press #135/95
15- Toes 2 Bar

Post time and weight

Monday, 12/19/2016

Warm Up: Bike 30 cals(easy) 20 push ups and 12 strict press #35

Strength: Deadlift 3@70%, 3@75%, 2@80%(2 sets) 1@85%(2)

Accessory Work: Crossover Symmetry

WOD: For Time
40- Wall Balls #20/14
Row 1200 meters
40- Wall Balls

Post weight and time

Friday, 12/16/2016

Warm up: choice

Strength: snatch work. 3@65%. 3@70% 2@ 75%

Accessory Work: crossover symmetry work.

WOD: 5 rounds for time
20- Cals on assault bike
10- thrusters 115/85

Post time and weight

Wednesday, 12/14/2016

Warm Up: 3 rounds of Cindy then 500m Row

Strength: Bench Press 3x5

Accessory Work: 3 set of 6 Handstand Push Ups

WOD: "Jackie"
Row 1000m
-50 Thrusters #45
-30 Pull Ups

Post time

Tuesday, 12/13/2016

Warm Up: Choice

Strength: Front Squat 3@65%, 3@70%(2sets) 3@75%, 2@80%

Accessory Work: 3 sets of 10 Pull Ups

WOD: Complete for Time
21- Cals Assault Bike
15- Power Cleans 155/105
15- Cals Assault Bike
10- Power Cleans 155/105
9- Cals Assault Bike
5- Power Cleans 155/105

Post weight and time

Monday,12/12/2016

Warm Up: Row 1500 meters

Strength: power cleans 3,3,2,2,2,1,1,1

Accessory Work: crossover symmetry

WOD: 4 rounds:
50- Double Unders
50- Air Squats
20- deadlifts 185/135

Post weight and time

Friday, 12/9/2016

warm up: choice

Strength: clean and jerk 3@65%, 3@70%, 2 sets of 3@75%

Accessory Work: crossover symmetry

WOD: for time
 21-18-15-12-9-6-3
Burpees
Box jumps 24/20
Row for cal

Post weight and time

Wednesday, 11/7/2016

Warm Up: 20 Double Unders, 20 Air Squats, 10 push ups- 3 rounds nice and easy

Strength: Front Squat 3@65%, 3@70% 2 sets of 3@75%

Accessory Work: Crossover symmetry Warm Up

WOD: "ROWING"

There is a preset Workout on all rowers.
it'll show as:

1:40/20rest-9
 Complete it all.
after round 5, you'll have a 2:00 minute rest. then complete the remaining 4 sets

Goal is to try and maintain your first set of meters completed.

Post meters completed.

Tuesday, 11/6/2016

Warm Up: choice

Strength: Back Squat 3@70% 3@75% 3@75

Accessory Work: work pistols

WOD: 7 rounds:
10- deadlifts 225/155
7-burpees

Post weight and time

Monday, 12/5/2016

Warm Up: Row 30 secs on/30 sec off  for 6 rounds

Strength: Bench Press 3x4 @75-85%

Accessory Work: Bar Muscle ups or Chest to Bar Pull Ups

WOD: Complete for Time:
100- Double Unders
then
3 Rounds of:
30- Wall Balls 20/14
20- Goblet Squats(with a Kettle) 53/35

Post time and weight

Wednesday, 11/30/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: Complete For Time

70- Back Squats #135/95

*Complete 10 Burpees every time the bar comes off your shoulders(break)

Post time

Tuesday, 11/29/2016

Warm Up: row 1200 meters

Strength: Rest

Accessory Work: 2x25 Ab Mat Sit Ups

WOD: Complete for time
10-9-8-7-6-5-4-3-2-1 Bench Press
10-9-8-7-6-5-4-3-2-1 Kettles 70/53

Post time

Monday, 11/28/2016

Warm up: choice

Strength: Back Squat -2x5 @65%. 3x2 @75%

Accessory Work: 3 max reps of double unders

WOD: "burn the weekend off"
3 rounds
25 wall balls
25 cal row
15 Burpees

Post weight and time

Wednesday, 11/23/2016

Warm up: choice

Strength: rest

Accessory Work: max reps of  knees to elbows.  2 sets

WOD: for time
Row 500 meters
15- power cleans
Row 400 meters
12- front squats
Row 300 meters
9- push jerks

Use one bar and all movements from the floor

Tuesday, 11/22/2016

Warm Up: Row 500 meters, 40 air squats, 30 GHD's, 20 Push Ups and 10 Pull Ups

Strength: Bench 3,3,3,1,1,1

Accessory Work: Ring Dips (strict) 4x7

WOD: Complete for Time
5 Rounds of "Cindy"
3 Rounds of "DT"
800 meter Run (OUTSIDE)
* You will not freeze to death!

Cindy-5 Pull Ups, 10 Push Ups and 15 Air Squats
DT-12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks @ 155/105

Post Time and weight

Monday, 11/21/2016

Warm Up: Choice

Strength: Deadlift @80% of one rep

Accessory Work: 2x15 toes to bar

WOD: 3 rounds for time
-500m Row
3- rope climbs
20- box jumps 24/20''

Post time and weight

Friday, 11/18/2016

Warm Up: choice

Strength: Press Push 3x7

Accessory Work: muscle up

WOD: "Annie"
50-40-30-20-10
Double unders
GHD's

Post time and weight

Wednesday, 11/16/2016

Warm Up: 4 rounds of Cindy

Strength: Front squat 3x3 @75% 3x1 @85%

Accessory Work: crossover symmetry warm Up, 2x10 of back ext. 2x15 GHD's

WOD: For Time:
Complete 100 burpee box jumps 24/20"

*you must face toward the box when doing your burpee.
(Box facing burpee)

Post time and weight

Tuesday, 11/15/2016

Warm Up: Row 1500m, 2 rounds of 20 air squats, 15 Ab Mats, 10 burpees

Strength: Bench  3-3-3-1-1-1

Accessory Work: Crossover symmetry

WOD: 5 rounds FT
12- Ball Slams #40/30
 8- Push Ups
30- Air squats

Post time and weight

Monday, 11/14/2016

Warm Up: Choice

Strength: Back Squat  3-3-3-1-1-1

Accessory Work: Crossover Symmetry

WOD: 3 Rounds For Time
21- Row For Cal
15-Box Jumps 24/20
9- Clean and Jerk 135/85

Post Time and weight

Friday, 11/11/2016

Warm Up: choice

Strength: Rest

Accessory Work: Crossover symmetry warm Up

WOD: "Helen"
3 Rounds for time
-Run 400 meters
21- Kettles 53/35
12- Pull Ups

Post time

Wednesday 11/9/2016

Warm Up: 2 rounds of row 300m and 50 Double unders

Strength: Bench Press 3x7

Accessory Work: toes to Bar 2x15

WOD: 3 rounds for time
Against a 3 min clock complete
-Row 500m
Reminding time complete as many reps of toes to Bar

Rest 4 mins between each round

Post reps of toes to Bar of each round and weight.

Tuesday, 11/8/2016

Warm Up: run 1 mile and stretch

Strength: 3x3 heavy hang power clean

Accessory Work: empty barbell bell and practice hang power cleans and push press

WOD: Amrap 12 mins
9- Hang Power Cleans #95/65
6- Front squats #95/65
3- shoulder to Overhead #95/65

Post weight and rounds completed

Monday, 11/7/2016

Warm Up: Choice

Strength: In WOD

Accessory Work: 5 minutes of Double Unders

WOD: AMRAP 20 Minutes:
5- Back Squats @225/155
2 rounds of "Cindy"

Cindy- 5 pull ups, 10 push ups and 15 air squats

Post round/reps completed

Friday, 11/4/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Pick a weakness and work 5-10 minutes

WOD: "Warrior"
50- Snatches #75/55
50- Double Unders
40- Wall Balls #20/14
40- Sumo DL High Pulls #75/55
30- Overhead Squat #75/55
30- Chest to Bar
20- Bar FACING Burpees
20- Power Cleans #135/95

TIME CAP IS 20 MINUTES!!

Post reps/time completed

Wednesday, 11/2/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 1.5% Bodyweight
Bench @ Bodyweight
Clean @ .75% bodyweight

10 DL,10 Bench, 10 Clean... then 9's and so forth......

Post time and weight used.  Benchmark WOD

Tuesday, 11/1/2016

Warm Up: Choice

Strength: Back Squat 5@65%  4@70%(2 sets)  2@80%

Accessory Work: work Squat Clean Technique with 40% for 5-10 minutes

WOD: AMRAP 15 Minutes:
-15 Ab Mat Sit Ups
-5 Squat Cleans #185/135

Post time and weight

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
21-15-9
Row for Cals
GHDs

150 Double Unders

9-15-21
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

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
   Then
21-15-9
Thrusters #65/45
Burpees

Post weight and time

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, 10/25/ 2016

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

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

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

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

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, 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.

STAY SAFE WITH THE WEATHER!

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, 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

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

Friday,10/7/2016

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,10/4/2016

Warm up: row 2k

Strength: front squat 2x20

Accessory Work: 4x10-15 toes 2 bar unbroken

WOD: AMRAP 12 mins
5-10-15-20-etc
Wall balls #20/14
Pull ups

Post reps completed and weight

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

Friday, 9/30/2016

Warm Up: run 1 mile

Strength: Back Squat 1x3 @65%, 1x3 @75%, 3x3 @80%

Accessory Work: 3x20 Ghd with a 15 lbs

WOD: 30-20-10
-Row for Cals
-Push press 115/85

Post weight and time

Wednesday, 9/28/2016

Warm Up: 7 rounds of Cindy.

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: "Nancy"
5 Rounds for Time
-Run 400m
-15 Overhead Squats #95/65

* If you cannot do OH Squats, do Front Squats #135/95

Post Time and weight

Tuesday, 9/27/2016

Warm Up: Choice

Strength: Find a one rep max Deadlift

Accessory Work: 10 minutes of a weakness

WOD: 5 Rounds for time
-Row 500 meters
21- Deadlifts 155/115

Post weight and time.

Monday, 9/26/2016

Warm Up: Run 800m,50 ab mats,40 air squats,30 push ups,20 burpees,10 pull ups

Stength: 3 rep max-bench

Accessory Work: 3 sets of max effort of T2B. Rest as needed

WOD: 100-80-60-40-20
Double unders
Complete 20 burpees between sets of double unders

Post weight and time

Friday, 9/23/2016

Warm Up: 2 rounds: run 400m, 10 inch worms, 15 GHD's, 10 pull Ups

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: AMRAP 20 Mins
15- Thrusters 95/65
15- Box Jump Overs 24/20
15- Row Cal
15- T2B

Post time and weight

Wednesday,9/21/2016

Warm Up:two rounds Run 400m, 20 GHD, 15 push ups, 10 pull ups.

Strength: find a one rep max for back squat

Accessory Work: 2x20 good mornings

WOD:
With a continuously running clock, every three minutes complete 250m row and 10 burpees until you complete 10 rounds


Post time and weight!! Don't be scared to push the weight attempting to get that new PR on back squat

Tuesday, 9/20/2016

Warm Up: Run 800, 10 inch worms, 15 Goblet Squats, 20 GHD sit ups

Strength: OHS 3x5

Accessory Work: Crossover Symmetry

WOD: 50-30-10
- Row or bike for Cals
- Overhead weighted Lunges #25/15
- Ab Mat Sit Ups

Post time and weight

Monday, 9/19/2016

Warm up: choice

Strength: rest

Accessory work: clean and jerk technique

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

Post weight and time

Friday,9/16/2016

Warm Up: run 1 mile, 5 rounds of Cindy

Strength: Front squat 5x3

Accessory Work: 10 mins of a weakness. Pick a movement

WOD: 5 rounds for time:
-Row 15 Cals
-10 Box Jumps (high) 30/24"

Post weight and time

Wednesday, 9/14/2016

Warm Up: Choice

Strength: Rest

Accessory Work: 3 sets ME Push Ups: rest as needed

WOD: "Coe"
10 Rounds of
10- Thrusters #95/65
10- Ring Push Ups

Post time and weight

Tuesday, 9/13/2016

Warm Up: Choice

Strength: Deadlift 3x10

Accessory Work: Bar muscle progressions

WOD: 3 Rounds For Time
40- Wall Balls #20/14
21- Burpees

Post weight and Time

Monday, 9/12/2016

Warm Up: Run 800 meters, 20 Strict pull ups, 50 Air squats. Complete the warm up of Crossover symmetry.

Strength: 5x3 Strict Press

Accessory Work: Tabata of ab mat sit ups

WOD: Complete
-5 Minutes of Rowing for Calories
-5 Minutes of Push Press for reps  #115/80
**THERE IS NO REST BETWEEN MOVEMENTS**

Post weight. Post calories rowed and reps completed of Push Press

Friday, 9/9/2016

Warm Up: Run Washburn Loop

Strength: 4x6 Back Squat

Accessory Work: 5-10 minutes of pistols

WOD: For Time:
100- Double Unders
25- Toes to Bar
25- Deadlift #225/155
50- Box Jump Overs
* jump onto the box and jump off the opposite side, turn around and do the same.

Post Time and weight.

Wednesday, 8/31/2016

Warm Up: Run Washburn Loop

Strength: In WOD

Accessory Work: 40 Back Exts, 40 GHD's

WOD: Complete:
 Back Squat 1-1-1-1-1-1-1
weights should increase on each set of one.
Rest 5 Minutes
Row 2000 meters

Post heaviest weight completed and time of row.

Tuesday, 8/30/2016

Warm Up: choice

Strength: Press 4x6 same weight

Accessory Work: 3x10 bar dips

WOD: AMRAP 10 mins
7- pull ups
7- push ups
7- Air squats

Post wight and time

Monday, 8/29/2016

Warm Up: Run 1 mile then 20 reps each of air squats, push ups, GHD's

Strength: Bench Press 3x6 same weight

Accessory Work: HSPU 5x5 strict or kipping

WOD: For Time:
30-Power Cleans #115/85
30-Box Jumps 24/20"
3 - Rope Climbs
20-Power Cleans #115/85
20- Box Jumps 24/20"
2 - Rope Climbs
10- Power Cleans #115/85
10- Box Jumps 24/20"
1 - Rope Climb

Post time and weights

Friday, 8/26/2016

Warm Up: Choice

Strength: Front Squat find a 1 RM

Accessory Work: 2x20 back ext

WOD: For time
10- 8- 6- 4- 2  Squat cleans  #155/105
100-80-60-40-20  Double Unders

10-S.cleans,100 DU, 8-S cleans,80 DU  etc

Post Weight and time

Wednesday, 8/24/2016

Warm Up: Row for 5 mins then stretch out for 10 mins

Strength: Deadlift 4x5 same weight

Accessory Work: Good Mornings 2x20

WOD: Complete for Times:
3 sets of 800 meter runs
Rest 5 Minutes between each set

Post times and weight

Tuesday, 8/23/2016

Warm Up: 7 rounds of Cindy(5 Pull up,10 Push up, 15 Air Squats)

Strength: Rest

Accessory Work: Pick a weakness, work 10 minutes

WOD: 4 Rounds for Time:
-15 Bench Press #135/95
-15 Row For Cal
-60 Double Unders

Post time and weight. Compare 11/25/2014

Monday, 8/22/2016

Warm Up: Washburn Loop Run.

Strength: 5 sets of 1-squat clean+2 Front squats. Add weight as you go through sets

Accessory Work: Handstand Pushups 4x7

WOD: For Time complete
45- Bar facing Burpees
50- Thrusters 75/55
45-Bar facing Burpees
*must jump with both feet over bar. No Stepping over the bar

Post time and weights.

Friday, 8/19/2016

Warm Up: Run 800 meters

Strength: Rest

Accessory Work: 75 GHD's

WOD: For Time:
 Row  1000m
 30-Deadlift #225/155
100- Air Squats

Post Time and weight. Compare to 1/27/2016

Wednesday,8/17/2016

Warm up: choice

Strength: Rest

Accessory Work: 2 sets of max reps of toes to bar

WOD: For time complete:
Row 1000
30- kettles 70/55
Row 750
20-kettles 70/55
Row 500
10- kettles 70/55

Tueday, 8/16/2016

Warm Up: Choice

Strength: Bench Press 3x5

Accessory Work: 3 set of Max reps of Push Ups. Rest 1 min between sets

WOD: For Time
10-9-8-7-6-5-4-3-2-1- Box Jumps 24/20
1-2-3-4-5-6-7-8-9-10- Ball Slams 40/30
Cash Out with 150 Double Unders

Post time and weight

Monday, 8/15/2016

Warm Up: Run 1 Mile then 50 Push Ups

Strength: 3x8 Front Squats @70%

Accessory Work: 3 sets: Accumulate 1 min of "L" sets rest as needed

WOD: 4 Rounds for Time:
 Run 200 meters
10- Power Cleans #155/115
 2- Rope Climbs

Post Time and weight

Friday, 8/12/2016

Warm Up: Choice

Strength: 3x10 Strict Bar Dips

Accessory Work: Work 10 Minutes of Handstand progressions

WOD:
6x400 meter Runs

Rest double your time of work load for all six sets!!

Post times.

ENJOY THE WEEKEND!

Thursday, 8/11/2016

Rest Day

Wednesday. 8/10/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Work progressions of Handstand holds

WOD: For Time:
30- Back Squats #135/95
60- Burpees
30- Back Squats #135/95

Post Time and Weight

Tuesday, 8/9/2016

Warm Up: Run 800 meters, Row 750 meters

Strength: Rest

Accessory Work: Pick a movement of weakness and work for 5 minutes

WOD: "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift @1.5 of Bodyweight
Bench Press @ Bodyweight
Clean @ 75% of Bodyweight

Post time and weights

Monday,8/8/2016

Warm Up: choice

Strength: Back Squat: 3x8

Accessory work:progressions of chest to bar pull ups

WOD: EMOM 12 mins
5- thrusters 95/65
30- double unders

If you can't complete the full work load with the minutes or skip a minute, you owe 250 meters of rowing for each round not completed.

Post weight, time and meters completed

Friday, 8/5/2016

Warm Up: 5 rounds: 5 pull ups,5 push ups, 5  jumping squats 10 feet of broad jumps.

strength: 6x3 dead lifts @80%

Accessory Work: chest to bar pull ups

WOD: "Satan's Whiskers"
3 rounds for time
10-chest to bar pull ups
10-Front Squats #165/115
10 burpees

Post time and weight

Wednesday, 8/3/2016

Warm Up: choice

Strength: cleans 3x4 @80%

Accessory work: 2x10 T2B. The. Last set ME of T2B

WOD: for time
4 rounds:
Row 500
Run 400
30-GHD's

Post time and weight

Tuesday,8/2/2016

Warm Up: choice

Strength: front squats 3x5 @75%

Accessory Work: 5 minutes of double unders

WOD: "Annie"
50-40-30-20-10
Double unders
GHD's

Post weight and time

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