Workout of the Day (WOD)
October 22, 2012
U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, NC, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations.
He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.
Teams of two will peform
Four rounds of:
Run 800 meters40 Pull-ups70 Push-ups
October 20, 2012
"Barbells for Boobs" Fundraiser
"Helen Meets Grace"
This is a TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together.
HELEN consists of THREE rounds of: 400 meter run (both partners run together), 21 kettlebell swings (Rx 53/35#) and 12 pull-ups. Partners can tag-team in and out of the kettlebell swings and/or pull-ups as needed.
Once all three rounds of HELEN are complete, the team immediately moves on to perform GRACE which consists of: 30 clean and jerks (Rx 135/95#) as fast as possible, partitioned anyhow between the two team members.
Score is total time for the team to complete both workouts!
October 19, 2012
Power Clean 135/95
Push Press 135/95
Lateral Bar Burpees
October 18, 2012
3 rounds for time of:
October 17, 2012
5 rounds for time of:
15 OHS 95/65#
October 16, 2012
High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.
3 rounds for time of:
50 KB Hi-Pulls 24/16kg
Notes: KB Hi-Pulls begin with the KB touching the floor, and finish with the KB handle under the chin and elbows above the KB handle. These may be performed like a swing, but the KB must touch the floor on every rep.
October 15, 2012
15 minutes to establish a 1RM Clean and Jerk.
3 rounds for total reps of:
1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.
October 13, 2012
Molly's Birthday WOD
October 12, 2012
Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%.
Run 1 mile
40 C2B Pullups
October 11, 2012
Team Rowing Challenge