Workout of the Day (WOD)
September 11, 2014
Hero WOD "Bull"
Two rounds of:
200 double unders
135/95 overhead squat 50 reps
50 pull ups
Run 1 mile
Come in early to warm up
September 10, 2014
A) Bench Press: 20 mins to work up to a heavy set of 5
B) 4:00 AMRAP of Rope Climbs
C) 4:00 AMRAP of 5 HSPU and 15 Sit-ups
D) 4:00 AMRAP of 30 Double Unders and 10 Med Ball Cleans
*Rest 1:00 between AMRAPS
September 9, 2014
A) Back Squat: 80%x4x6
B) 50 front rack lunges 115/75
40 KBS 53/35
30 cleans 165/115
20 KB overhead squats
10 mu (30 ring rows)
September 8, 2014
Power Snatch: 12min to work up to 75% or a heavy triple if you don't have a %.
B) Every :40 - 2 Power Sn + 1 OHS x 12
C) 4 rounds: 2:00 to complete
250m row
7 over the rower burpees
2:00 rest
D) 8:00 AMRAP
115/75 shoulder to overhead x7
70/53 goblet squats x7
September 5, 2014
Skill 1
Rope Climb
Skill 2
Snatch Drills
Hero WOD "White"
Five rounds of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45/25lb plate held overhead
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
September 4, 2014
Hero WOD "Bradshaw"
10 rounds of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
September 3, 2014
Work up to a heavy 3 RM Thruster
Hero WOD "Abbate"
Run 1 mile
155/105 pound Clean and jerk, 21 reps
Run 800 meters
155/105 pound Clean and jerk, 21 reps
Run 1 Mile
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, 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.
September 2, 2014
3RM touch and go power clean
Hero WOD "Wittman"
7 rounds
15 KBS 53/35
15 Power clean 95/65
15 Box jumps 24/20
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
August 31, 2014
There will be one class on Monday, Septemenr 1st at 10am.
Enjoy the holiday weekend!
August 29, 2014
A) Skill: Power Clean
A1) Every :40 for 12 Rounds
2 power cleans + 2 front squats
B) 15min amrap
400m run
20 Wall balls
C) :30/:10x 4 rounds (both movements equals 1 round)
Russian twist
Hollow holds