Hero wod Wednesday- details to follow this wod is for a friend of a member at our box. “Regina” For time: 6 rounds 10 deadlift 225/163# masters 185/133# 400m run Navy Culinary Specialist 1st Class Regina R. Clark
43, of Centralia, Wash.; deployed with the 30th Naval Construction Regtiment, Naval Reserve, Port Hueneme, Calif.; temporarily assigned to II Marine Expeditionary Force (Forward); killed June 23 2005 when a vehicle-borne improvised explosive device detonated near her convoy vehicle in Fallujah, Iraq. The terror group al-Qaida in Iraq claimed responsibility for the bombing, one of the single deadliest attacks against the Marines — and against women — in this country. Regina was survi
Free Noon class today!
Bring family and friends, get your WOD on. Kivnon's 12 Days of KettleBell Christmas (run through like the song, 364 total reps) 1. Fence run (KB optional) 2. Pistols (alternating) (KB optional) 3. Toes to bar 4. KB snatch (alternating) 5. Goblet squats with KB 6. KB swings 7. Box jumps (or step-ups with KB optional) 8. V-ups 9. Burpees 10. Walking lunges with KB overhead (5 each arm) 11. Sit-ups with KB 12. Turkish getups (can substitute a DB if needed, if you're grip is shot, regular fence run, box jumps, air squats) We sincerely hope you and your family and loved ones are having a very Merry Christmas. Happy Holidays everyone.
9AM FREE WOD 21 Minute AMRAP Minute 1 Fence run Minute 2 One arm OHS 4 each side AHAP Minute 3 Burpees for 30 seconds, pick a challenging set and try to stay with it 10 AM TO NOON
OPEN FLOOR - COACHING AVAILABLE - FUNDAMENTALS OR OLY
SWOD- 20 min cap Accessory work! A1- barbell bent row 5/4/3/2/1 A2- skull crushers with barbell 8/7/6/5/3 (tricep extensions) have a partner spot WOD- 15 min 3 rounds for time 400m Run 10 wall ball shots 20/14# 10 push ups sub elevated push ups on a bench 10 T2B sub knees to elbow sub knees to 90
Record one number today... the total of all three A. WOD- 5 min AMRAP 3 cleans 225/153 masters 155/103# 5 burpees 3 min rest B. WOD- 5 min AMRAP 3 jerks 185/133# masters 135/93# 5 burpees 3 min rest C. WOD- 5 min AMRAP 3 ohs 155/103# masters 95/33# 5 burpees
Hero Wod Wednesday “Jason” for time 40 min cap For time:
•5 ring Muscle-ups sub bar MU sub jumping MU sub strict dips and strict pull-ups •75 Squats
•10 ring Muscle-ups sub bar MU sub jumping MU sub strict dips and strict pull-ups
•15 ring Muscle-ups sub bar MU sub jumping MU sub strict dips and strict pull-ups
•25 Squats •20 ring Muscle-ups sub bar MU sub jumping MU sub strict dips and strict pull-ups
Because of the holiday next week we will be hitting 1 rm back squat and 1 rm deadlift this week!!! We have been doing a strength progression over the last month or so for bench, back squat and deadlift!! Good ol fashion power lifting!! Starting next week we will do another cycle for the Clean and jerk and snatch!! SWOD- 1 rm Back Squat... you get the whole class. If you finish early: 1 mile run for time
SWOD- alternate between the following. 15 min cap A1. Weighted pull-ups 3/3/3/3/3 A2. weight ring ring dips 3/3/3/3/3 Sub strict sub banded for both WOD- EMOTM for 10 min 3 bar muscle ups sub 3 C2B pull-ups sub jumping C2B pull-ups no bands 4 jumping lunges 5 HSPU sub pike push up on bench
Mobility/stability- alternate between the following (4 min total) A1. 1 min paleo chair x2 A2. 1 min plank hold x2 SWOD- 15 min for 1 rep max bench press WOD- 12 min AMRAP 20 DU sub 60 singles 3 squat snatch 135/93# masters 95/63# if you have difficulty doing this movement then do 1 Power snatch and 1 ohs got every squat snatch
HERO WOD WEDNESDAY "Hansen" - 50 minute cap ... show up on time you will have ten min to get warm before wod starts!!!
Five rounds for time of:
30 kb swings 70/53#
30 Glute-ham sit-ups sub regular sit ups GHD are limited no resting on the GHD .. get off let someone else do sit-ups while you rest
Warm up/skill - handstand walks for 5 min sub wall walks sub partner assisted hand stand walks sub handstand holds SWOD- 2rm deadlift.. shoot for the rep scheme 8/7/6/4/2.... 20 min cap WOD- 5 rounds for time 20 min cap 5 hang power cleans 155/103 masters 105/63# 5 push press 155/103 masters 105/63# 400m Run
9AM FREE WOD (Bring a friend!) Partner WOD - For Time - 24 Minute CAP A runs 400 B completes 5 burpees 10 KB swings and 5 pull-ups and rests until A comes back Switch, B runs 400, A completes the 15 reps. You cannot start the run until your partner is back and all of your reps are done. Time is up when both A and B have completed 4 runs each, 8 runs total or the cap hits. 10 AM FUNDAMENTALS (Turkish get up, if time pistol drills) 11 AM OLY (snatch balance, snatch drop, high hang squat snatch)