Monday, September 30, 2013

Tuesday, 1 October


WOD:
"Nancy"

5 rds:
400m Run
15 OHS (65/95#)

last completed 12MAR

STRENGTH:
Build to 1RM of complex:
Squat Clean, Hang Squat Clean, Split Jerk, Split Jerk

3 x 25 KBS (1.5/2 pd)
go for unbroken, rest as necessary between sets

Sunday, September 29, 2013

Monday, 30 September


WOD:
30 Power Clean and Jerk (95/135#)

5 minute break

40 Air Squat Box Jump Burpee (20/24")


STRENGTH:
Back Squat
AMRAP @ 60%, 70%, 80%

1RM weighted strict pull-up

Saturday, 28 September


"Hidalgo"

2 mile run
2 minute rest
20 squat clean (95/135#)
20 box jumps (20/24")
20 OH plate lunges (25/45#)
20 box jumps
20 squat cleans
2 minute rest
2 mile run

U.S. Army 1LT Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive devise. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Wednesday, September 25, 2013

Thursday, 26 September


WOD:
EMOM for 20 minutes:
2 Power clean (95/135#)
1 Squat clean
2 Jerk

STRENGTH:
3 rds:
15 weighted back extensions
15 GHD sit-ups
1 min plank each side



Tuesday, September 24, 2013

Wednesday, 25 September


SKILL:
1RM OHS

WOD:
For 8 minutes:
200m Run
13 Burpee

4 min rest

8 minutes:
200m Run
13 Knee to Elbow

STRENGTH:
Squat Snatch
Work to a heavy double, then:
3 x 2 with 60 sec rest

Monday, September 23, 2013

Tuesday, 24 September


SKILL:
Back Squat
10 minutes to work to 3RM

WOD:
4 rds:
10 Ring Dips
50 Double Under
5 Single Arm DB Squat Snatch (per arm)
20 Box Jump (20/24")

STRENGTH:
Work to 1RM of the complex:
Power clean, hang squat clean, push jerk, split jerk

Sunday, September 22, 2013

Monday, 23 September


SKILL:
Single arm DB Squat Snatch

WOD:
"Helen"
3 rounds for time:
400m Run
21 KBS (1/1.5 pd)
12 Pull-ups

last completed 13 MAY

STRENGTH:
EMOM for 6 minutes:
3 Deadlift @ 85%

Friday, September 20, 2013

Saturday, 21 September


"The Don"
66 Deadlift (75/115#)
66 Box Jump (20/24")
66 KBS (1/ 1.5 pd)
66 Sit-ups
66 Pull-ups
66 Wall Balls (14/20# to 10')
66 Burpees
66 Double Under

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

posted on crossfit.com 11 September 2013

Wednesday, September 18, 2013

Thursday, 19 September


SKILL:
OHS
5 - 5 - 3 - 3- 1

WOD:
"Nate"
20 min AMRAP
2 Muscle-up
4 HSPU
8 KBS (1.5/2 pd)

last completed 25 August 2012

In honor of Chief Petty Officer Nate Hardy, who was KIA in Iraq.

STRENGTH:
3 rds:
15 Weighted Back Extensions
15 GHD Sit-ups
1 min plank each side



Tuesday, September 17, 2013

Wednesday, 18 September


WOD:
"Isabel"
30 Squat Snatches for Time (95/135#)

last completed 10 April

SKILL:
1000m Row AFAP

STRENGTH:
3 rds:
1 min max pull-ups
1 min max push-ups
1 min rest


Monday, September 16, 2013

Tuesday, 17 September


SKILL:
1RM Front Squat

WOD:
With a partner of equal speed,
Leapfrog sprint 1 mile

STRENGTH:
EMOM for 6 minutes:
3 Deadlift @ 85%

Monday, 16 September


WOD:
10 - 9 - 8...3 - 2 - 1
Thruster (65/95#)
Box Jump (20/24")
Med Ball Clean (14/20#)

STRENGTH:
Work to a heavy squat clean
Then: 3 x 2 with 60 sec break


Friday, September 13, 2013

Saturday, 14 September -- WOD at Kiwanis Park!



We'll kick off the morning at 8am with the 5K run/walk in support of the Van Dorston Combat Cancer Team, followed by a WOD in the Park!

You won't want to miss it!


Wednesday, September 11, 2013

Thursday, 12 September


WOD:
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats




Tuesday, September 10, 2013

Wednesday, 11 September


Please take a moment of silence today in remembrance of all who lost their lives in the tragedies that occurred on this day 12 years ago.  We will not forget.

SKILL:
Work to a heavy weighted pull-up

WOD:
4 rds:
400m Run
15 Power Snatch (65/95#)
50 Double Under

STRENGTH:
Work to 1RM of complex:
Power Clean, Squat Clean, Hang Power Clean, Jerk



Monday, September 9, 2013

Tuesday, 10 September


SKILL:
1RM Back Squat

WOD:
7 min AMRAP
10 Deadlift (95/135#)
5 Power Clean and Jerk (95/135#)

STRENGTH:
Accumulate 2 minutes in an L-hold

Weighted Ring Dips
5 - 5 - 3 - 3 - 1

Sunday, September 8, 2013

Monday, 9 September


SKILL:
TGU
Complete 10 light, 6 medium, and 2 heavy

WOD:
5 rds:
6 TGU (1/1.5pd)
8 Box Jumps (30/36")
10 Wall Ball (10/14# to 10' target)

STRENGTH:
3 attempts at max HSPU



Friday, September 6, 2013

Saturday, 7 September


"Zeus"
3 rounds:
30 Wall Ball (14/20# to 10')
30 Sumo Deadlift High Pull (55/75#)
30 Box Jump (20/24")
30 Push Press (55/75#)
30 Calorie Row
30 Push-ups
10 BW Back Squat

In memory of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Ft. Bragg, NC.  Hickman died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Posted on crossfit.com on February 26th, 2013.




Wednesday, September 4, 2013

Thursday, 5 September


SKILL:
15 minutes HSPU work

WOD:
1000m Row

4 rds:
10 BW Back Squat
400m Run

Then: 500m Row

STRENGTH:
Weighted Pull-ups
5 - 5 - 3 - 3 - 1

25 TGU



Tuesday, September 3, 2013

Wednesday, 4 September


WOD:
10 rounds:
3 Squat snatch (80% 1RM)
3 Muscle-ups

STRENGTH:
Work to 1RM of complex:
Power clean, push jerk, split jerk




Monday, September 2, 2013

Tuesday, 3 September


SKILL:
15 minutes muscle-up work

WOD:
EMOM for 20 minutes:
5 squat clean (95/135#)
5 burpees

STRENGTH:
Deadlift
Work to 3RM

Labor Day, 2013


WOD for the Working (Wo)Man

In a 3-person team, complete the following events:

1) 2100m Row, while one partner holds the "typist" position and one partner holds the 20# baby

2) 400m tire flip, while both partners hold the "waiter's carry" (35/45# plate OH)

3) 135# sled pull 4 lengths of parking lot, while partners conduct the fireman's carry

4) 400m farmer's carry, with 2 KB per team (1.5/2pd)