WOD Archive for November 2012
November 13, 2012
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95%
Conditioning
10 minute AMRAP of:
50 Double-Unders
15 HSPU
November 12, 2012
"Abbate"
For Time
- Run 1 mile
- 155 pound Clean and jerk, 21 reps
- Run 800 meters
- 155 pound Clean and jerk, 21 reps
- Run 1 Mile
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
November 10, 2012
In honor of Veteran's Day we will be doing a Hero WOD today and Monday.
"Whitten"
Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
November 9. 2012
12-9-6 of:
Muscle-Ups
Front Squats @ 250#/170#
For time.
November 8, 2012
First class will be at 7 am today. Regular schedule the rest of the day.
Partner WOD
Each partner will complete the following (1 work, 1 rest)
2 rounds of
400m run
20 Burpees
500m row
20 Lunge Jumps (each leg)
400m run
20 Wall Ball
500m row
20 Goblet Squats 24/16kg
November 7, 2012
First class will be at 7 am tomorrow. Regular schedule the rest of the day.
*This is one continuous effort broken into 12 minute cycles which begin with a 800M run for time.
12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes:
Establish a 3RM Power Clean.
12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes:
3 attempts, for total reps, of UB Ring Dips.
Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.
12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes:
Establish a 1RM Push Press.
November 6, 2012
20 minutes to establish a 1RM High-Bar Back Squat.
Conditioning
3 rounds for time of:
10 Deadlifts @ 275/185#
50 Double-Unders
November 5, 2012
“Tommy Mac”
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
November 3, 2012
Veronica Birthday WOD
Team WOD
November 2, 2012
Schedule
7:00, 9:30, 1:30, 4:15, 5:15
WOD
6 rounds for total time of:
30 Sit-ups
10 Squat Clean to Thrusters 95/65#
15 Burpees