20151019

Warmup: 15 Burpees + Sally Up

WOD: Death by Clean and Jerk 135/95
0:00-1:00 1 C&J
1:00-2:00 2 C&J
2:00-3:00 3 C&J ...
Until unable to finish all reps in 1 min

Mobility: Hip Stretch + Lacrosse ball on Hamstring and Shoulder

20151005

Warmup: 20 Burpees
Roxanne

Oly: 5x3 Front Squat +5#

WOD: 10 min AMRAP
15 KBS 53/35#
10 Burpee Box Jumps

Mobility: Hip Stretch

20151002

Warmup: 250m run +Tabata:
Pushups
Burpees
Air Squats
Hollow Rock

WOD: Bradshaw
225/155 RX

Mobility:
Hip Stretch
3 pos shoulder stretch

20151001

Warmup: 200m run
Line Drills

Oly: Complex 5x 1 clean+ 1 FS + 1 Split Jerk +5 lbs

WOD 3 rds
6 BS 60-65%
18 KB SDHP  70/53

Acc: 2x Super set
1) Good Mornings 8-12
2) AMRAP GHD Sit-ups

20150924

Warmup: 3:00 Jump Rope

Sally Up

Oly: 5x3 Clean +5lbs  

WOD: 4 rds  
10 Fr Lunges 135/95  
30 Double Unders  

ACC: 2x Banded Good Mornings

20150922

Warmup: 3:00 DU practice

Roxanne

Oly: 4x3 Split Jerk+5lbs  

WOD: 5,4,3,2,1  
Muscle Up  
Deficit Strict HSPU  

Acc: 2x 1A:AMRAP GHD sit-ups
1B: Max rep push-ups

Mobility: 3 pos shoulder stretch

20150921

Warmup:200m run+ 3rd
5 Burpees
10 Med Ball Cleans
10 Med Ball Presses
+
Burgener Warmup

1 RM Front Squat  

WOD: 3 rds  
10 P. Cleans 185/135#  
10 CTB  

Acc: 3:00 KB Snatch without putting the KB down

Mobility: Hip Stretch

20150916

20150915

Warmup: 2:00 DU Practice
Line Drill with
High Knees for length
Butt Kickers for length
Toy Soldiers for length
4 Spiderman Stretch per leg
4 Samson stretch with twist per leg
4 inch worms with 2 pushups each

Oly: Shldr Press +5lbs  

WOD: 3 rds  
10 HSPU  
10 DL 225/155  
50 DU  

Acc: 2x1:00 Hollow Rock

20150821

Warm Up:

250m run

Dynamic Stretching

WOD: FILTHY FIFTY!!!!

50 Box Jumps 24/20

50 Jumping Pull up

50 Kettlebell Swings 53/35 lbs

50 Walking Lunges

50 Knees to Elbows

50 Push Press 45/35 lbs 

50 Back Extensions

50 Wall Ball Shots 20/14

50 Burpees

50 Double Unders

Mobility: Not Throwing up!!!

Have a good weekend

20150820

Warm up: 

2rds

10 Med ball cleans

10 Med ball push press

10 Sit ups

Oly:

5x1 Clean, 1 Front Squat, 1 Push Jerk (+5lbs)

WOD: 

15 AMRAP

08 Overhead Squats 95/55 lbs

20 Mad Russians 45/25

250m run

Mobility:

20150819

Warm up: 3min Jump Rope

Tabata

Sit ups

Lunges

Hollow Rock

Squats

WOD1: 

10 rds

7 Hand Release Push ups

7 Knees to Elbows

WOD2:

12, 9, 6, 3

Dead Lift 225/155

Burpees

Mobility

20150731

Warm Up:

Dynamic Stretching

WOD: 16 min AMRAP

10,20,30,40,50....

Double Unders

Air Squats

Push Press 64/45

Mobility:

20150730

Warm up:
250m Run before and after the 3rd
3rds
10 Push ups
10 Pull ups
10 Sit ups
10 Squats

Oly: Complex
5x 1 Clean + 1 Front Squat + 1 Split Jerk (+5lbs)

WOD:
3rds
12 Front Rack Lunges 135 lbs
24 Burpees

Mobility:

20150727

Warm Up: 3min Jump Rope
Tabata
  Burpees
  Hollow Rock
  Squats
  Plank

Oly:
4x3 Split Jerk 70-75%

WOD: 10 min AMRAP
20 KB Sntach 53/35
10 T2B
10 Box Jumps 24/20"

Mobility:
Don't forget to shave your hands for tomorrows WOD!

20150724

Warm up:
2rds
1 min Jump Rope
15 Air Squats
10 Burpees
5 Inch Worms

WOD:15 min AMRAP
3 Power Snatch 115/75 lbs
6 Overhead Squats115/75 lbs
250m run

Mobility:

20150723

Warm Up:
Sally Up

Oly:
Clean 5x3 +5lbs

WOD:
4rds for time
10 Deadlifts 225/155 lbs
20 Hand Release Push ups

Acc:
2 x 1min Battle Ropes

Mobility:

20150722

Warm up: 3 min Jump Rope

Tabata

  Squats

  Push ups

  Superman

  Hollow rock

WOD: Descending Ladder

25, 20, 15, 10, 5

Burpees

Thrusters 45/35 lbs

Mobility:

20150717

Army Staff Sgt. Jack Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died Seo 29th, 2009, in Jolo Island, Philippines, from the detonation of an IED. Martin in survived by his wife Ashley, his parents Jack and Cheryl, and siblings Abe, Mandi, Amber and Abi.


Warm up:
Roxanne

WOD: "Jack"
20 min AMRAP
10 Push Press 115/85 lbs
10 KBS 53/35 lbs
10 Box Jumps 24/20"

Mobility:

20150715

Warm up: 250m run
25m High knees
25m Butt kicks
25m Side-shuffles (each side)
25m Tin soldiers
25m Spidermans

WOD1:
10 min AMRAP
10 Burpee Box Jumps 24/20
10 Mad Russians 45/25 lbs

WOD2:
5 min AMRAP
Double unders

Mobility:

20150713

Warm Up: 3 min Jump Rope
Tabata:
Burpees
Push ups
Sit ups
Squats

Strength:
1 RM Front Squats A2G

WOD:
12 Min AMRAP
3,6,9,12,15,18,21,etc....
Power Snatch 115/75 lbs

Mobility:

20150710

Warm Up:
3 min Jump Rope
 Stretch shoulders

WOD:  "The Seven"
7rds for time
7 HSPU
7 Thrusters 135/95 lbs
7 KTE
7 Dead lifts 245/165 lbs
7 Burpees
7  KBS 72/53 lbs
7 Pull ups

Mobility:

20150709

Warm Up:
Sally up:

Oly: Complex 5x 1 Clean + 1 Front Squat + 1 Split Jerk 70-80% of Clean & Jerk

WOD:
3 rds for time
6 Over Head Squats 155/105
1 min Burpees

Mobility:

20150707

Warm up:
250m run
2rds
5 burpees
5 squats
5 push ups
6 lunges
5 med ball cleans
5 med ball push press

Strength:
1RM Back Squat

WOD:
6 rds
10 Box Jumps 24/20"
Push Jerk 185/135 lbs

Mobility:

20150702

Warm Up:
Sally up

Oly: 5x3 Clean 70-75%

WOD: 2xAMRAP
5min of KB Snatch 53/35 lbs
2min rest
5min Burpee Box Jumps

Mobility:

20150701

Warm up:
 50 Double Unders
 40 Jumping Jacks
 30 Up-Down Plank
 20 Body Squats
 10 Burpees

Strength:
1 RM Over Head Squats

WOD:
12 Min AMRAP
  12 Front Squats 155/105 lbs
  12 Mad Russians 45/25 lbs
  250m run

Mobility:

20150630

Warm up:250 m run
2 rds
5 Burpees
10 Thrusters 45lbs/PVC
25 Double Unders or 50 singles

WOD: 5 RFT
5 Weighted Pull-ups
10 Weighted Pistols (5ea leg)
10 Weighted Push-ups

Mobility:

20150629

Warm Up:
Roxanne

WOD:
Death by Clean & Jerks

Mobility:

20150626

Warm Up:
3 min Jump Rope
Dynamic Stretching

WOD: Pyramid
1 min Up-down planks
10 Bent rows 135/95 lbs
15 Push press 135/35 lbs
20 Burpees
2 min AMRAP Hang power cleans 135/95 lbs
20 Burpees
15 Push press 135/95 lbs
10 Bent row 135/95 lbs
1 min Up-down planks

Mobility:

20150625

Warm up:
Sally up

Oly:
6x2 Snatch 80-85%

WOD: 3 RFT
250m run
75 Squat Jumps

Acc:
2x AMRAP GHD Hip Raises
2x 1min Hammer Slams

20150623

Warm Up: 3 min Jump Rope
Roxanne

WOD: 12 min AMRAP
Strict Pull ups - 1 for girls/2 for guys (increase pull ups by 1 for girls and 2 for guys each round)
10 Butterfly Sit-ups

Mobility:

20150622

Warm Up: 250m run
2 rds
5 Burpees
5 Squats
5 Push ups
6 Lunges
5 Med ball Cleans
5 Med ball Push press

Strength:
1 RM Clean & Jerk

WOD:
3 rds for time
10 Front Squat 155/105 lbs
10 KTE

Mobility:

20150619

Hero WOD! 


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Warm up: 250m Run
2rds
10 Burpees
10 Squats
10 Push ups
12 Lunges
10 Med Mall Cleans
10 Push Press

WOD: DT
5 rds For time.
12 Deadlifts 155/110 lbs
9 Hang Power Cleans 155/110 lbs
6 Push Jerk 155/110 lbs

Mobility: Lacrosse Ball Recovery 

20150618

Warm Up:
Sally Up

Strength:
Last 3x5 Back Squat (+ 5 lbs)

WOD: 10 min AMRAP
20 KBS 53/35 lbs
10 T2B
 5 Box Jumps w/ 2sec pause in the loaded position.

Mobility:

20150617

Warm up:

WOD: Tabata
Tabata Push ups
250m Run
Tabata Ring Rows
250m Run
Tabata Pull ups
250m Run
Repeat

Mobility:

20150616

Warm up:
250m run
Tabata:
  Burpees
  Med ball Cleans
  Med ball Push Press
  Planks

Strength:
1 RM Snatch

WOD:
Grace

Mobility:

20150612

Warm up:

WOD: 25 min AMRAP
25 Double Unders
10 Push ups
5 Box Jumps
50 Double Unders
20 Push ups
10 Box Jumps
75 Double Unders
30 Push ups
15 Box Jumps....

etc....

Mobility:

20150610

Warm up:

WOD:
4 rds
6 Shoulder Press 135/95 lbs
3 MU
1 min AMRAP Butterfly Situps

Mobility:

20150608

Warm up:
Roxanne

Strength:
3x5 Back Squat (+5lbs)

WOD:
Helen
3rds
400m run
21 KB Swings 53/35 lbs
12 Pull ups

Mobility:

20150605

Warm Up:
2 rds
10 Burpees
10 Squats
10 Push ups
10 Lunges
10 Med ball Cleans
10 Med ball Push Press

WOD: Fartlek Run
Run 2 min at conversation pace,
Run 1 min at 5k Race pace

Mobility:

20150604

Warm up:
3 min Jump Rope
Sally up

Strength:
3x5 Back Squat (+5lbs)

WOD:
10 min EMOM
3 Position Snatch

Acc:
2x AMRAP GHD Back Raises

20150602

Warm up:
3 min Jump Rope
Tabata: Burpees
             Mountain Climbers
             Up and Down Plank
             Lunges

WOD:
10 min AMRAP
5 HSPU
5 MU
250m run

Mobility:

20150601

Warm up: 250m run
Roxanne

Strength: 3x5 Back Squats (+5 lbs)

WOD: 3rds
10 Power Cleans 185/115 lbs
10 CTB Pull ups

Mobility

20150528

Warm up: 3 min  Jump Rope

Sally Up

Str: 3x5 Back Squat (+5 lbs)

WOD: 3 rds

30 burpees

250m KB carry 53/35

Mobility:

20150527

Warm up: 5 rds
5 Burpees
10 Push ups
10 Thrusters 45/33 lbs

Strength:
3 RM Weighted Pull ups

WOD: 3 rds
6 Shoulder Press 135/95 lbs
12 Pendlay Row 135/95 lbs

ACC: 2x
A1: 1 min Sledgehammer
A2: 1 min Ball Slams

20150522

Warm up:
250m run
Tabata

WOD: 5rds
10 Box Jumps 24"/20"
10 T2B

Mobility:

20150521

Warm Up:
3 min Jump Rope
Sally Up

Strength:
3x5 Back Squats (+5 lbs)

WOD: 3 rds
10 Alt Pistols
10 Power Snatch 95/65 lbs

Mobility:

20150520

Warm Up:

Strength: 5x5 Narrow Grip Bench

WOD: 3rds
10 Strict Pull-ups
10 Ring Push-ups

Acc: 2x
A1- 8-12 Arnold Press
A2- 8-12 3 Position Shoulder Raises

Mobility

20150519

WOD: Descending Ladder
4 x 250m run
40 Wall Ball 20/14#
40 Push ups
3 x 250m run
30 Wall Ball
30 Push ups
2 x 250m run
20 Wall Ball
20 Push ups
1 x 250m run
10 Wall Ball
10 Push ups