Happy New Year's Eve everyone. 9 AM Free WOD 30 minute EMOM Rotate between these three movements - Minute 1 - 6 Box Jumps 24/20 Minute 2 - 6 Burpees Minute 3 - 6 Pull Ups (RX + is 10 reps per round.) 10 AM WOD Not for time - Work through 10 sets of 4 TGUs start light, increase weight each set with good form. Work through 10 sets of 5 T2B, work on stringing together and smoothness. Work through 10 sets of 6 GHD setups, floor to toes range of motion.
Almost done! 1 rep max OVERHEAD SQUAT. Last one rep max. We will start working in a strength cycle along with the metcons next week. January going to be a little more metcon oriented to start getting fired up for the Open. We'll probably switch from Hero WOD Wednesdays to Open WOD Wednesdays - sampling past Open WODs As always, nice long warmup, after 90% add small amounts, record hit and miss.
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno. “JENNY” As Many Rounds as Possible (AMRAP) in 20 minutes 20 Overhead Squats (45/35 lb bar) 20 Back Squats (45/35 lb bar) 400 meter Run
Okay guys, we're almost done with 1 rep maxes. One today and another probably this Friday. These last couple weeks should give you a baseline for the next six months or so to use when we say 5/5/5/5/5 at 50% of whatever movement we're doing that day. Today is 1 rep max Squat Snatch and Power Snatch, both lifts. Spend the time warming up and rest between your max attempts. Record squat/power.
Open Box 25th, 26th, and 1st from 2pm to 5pm. Normal schedule all other days. We'll be here for you if you want to get out of the house and / or work off some of that food. We hope everyone has a warm and safe holiday weekend!!
9am Free WOD Tall Fran 21-15-9-6-3 Thrusters Pull-ups (Plate, empty barbell or loaded barbell for thrusters according to skill level.) (Jumping pull-ups if needed, this is a sprint) 95/73 10am WOD For Time 1 Squat snatch (95/73 lbs) 2 Thrusters 3 Push press 4 Power Cleans 5 Power Snatches 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Toes to Bar 9 Box Jumps 24/20 10 Situps 11 Burpees 12 Overhead Walking Lunges (45/25 lbs Plate) Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Every other minute for 20 minutes (10 sets) Perform 2 hang snatches (squat, not power) and 1 snatch from the floor (squat, not power). Start light and stay light if you need to work on form, add a little each round if you're good and feel you can move up. Work on perfecting your form, not going for a max. Rest 8 minutes, put away the bars and plates, then - 12 Minute AMRAP 12 burpees 6 V-ups 3 hand stand push ups (if you don't have HSPU, work on getting upside down for 3 attempts or L sit strict press)
Spend plenty of time warming up, and go for your 1 rep max DEADLIFT When you get to 90% or so of your max, be resting about two minutes between attempts and jump up in small increments. Record what you hit and what you missed. Once you reach your max, spend rest of class rolling out and stretching.
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families. T.U.P. (The Unquiet Professional) 15-12-9
Spend some time warming up deadlifts, then --- 10 minute EMOM 2 Deadlifts 185/155/133/103 4 Burpees over the bar (see how many seconds this takes, and try to stick with it or get faster each round) Rest 8 minutes, and get set up for ----- 15 Minute AMRAP 9 Deadlifts 155/135/103/95 12 Hand release push ups 15 Box Jumps 24 / 20 Holiday Hours - 25th, 26th, and 1st - the box will be open from 2 pm until 5 pm. There will be a WOD on the board or you can do your own thing. We'll run a class if enough folks want to at two fifteen or so each of those days. All other days normal classes scheduled.
Spend plenty of time warming up, and go for your 1 rep max Clean & Jerk When you get to 90% or so of your max, be resting about two minutes between attempts and jump up in small increments. Record what you hit and what you missed. Once you reach your max, spend rest of class rolling out and stretching. Have a good week everyone!
9AM Free WOD (Bring family and friends!) Partners or Teams 40 air squats 30 push-ups 20 toes to bar (One working at a time, complete as many rounds as possible in 20 minutes) 10 AM WOD 3 rounds for time: 10 one arm dumbbell squat snatches (left arm) 10 dumbell sit-ups (dumbbell goes floor to floor) 10 one arm dumbbell squat snatches (right arm) 10 dumbell sit-ups (dumbell gets held on the chest) 45/25
21 minute EMOM Minute 1 do seven pull-ups Minute 2 do seven box jumps @ 24/20 Minute 3 do seven 7 clean and push presses @ 115/95/83/73 Repeat movements for next three minutes. Minute 4 do seven pull-ups Minute 5 do seven box jumps Minute 6 do seven clean and push presses Keep cycling through those three movements for 21 minutes. (Good Work on those back squats today. You guys were all making some solid lifts!)
Spend plenty of time warming up and go for your 1 rep max BACK SQUAT When you get to 90% or so of your max, be resting about two minutes between attempts and jump up in small increments. Record what you hit and what you missed. Once you reach your max, spend rest of class rolling out and stretching. Have a good day guys...........
U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner. "Pike" 5 rounds for time of:
Thrusters, 20 reps 75/53
10 strict ring dips (substitute off front or side of bench, butt to ground - full extension at top)
Spend 40 minutes with warming up and attempting a 1 rep max Front Squat. Once you get warmed up, you should be resting two minutes or so between your max attempts. Record what you hit AND what you failed at. Push yourself! After front squats, spend the rest of class rolling out and stretching. Use bands, foam rollers, get into what's sore.
9AM Free WOD 20 Minute AMRAP Fence run 2 Pistols (hold on to something if you have to, but get full range of motion) 5 HSPU (or 10 Push Ups) 10 Situps 15 Air Squats 10 AM WOD Spend 30 minutes warming up and working into a heavy set of 4 Deadlifts, aim for bodyweight x 1.50 then: 12 Minute EMOM 4 Deadlifts at 75% of the weight you worked up to above 8 Wallballs 20/14