Friday January 1, 2016
Happy New Year!
Death by push ups
cash out:
300 sit ups
“RJ”
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT.
He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
Five rounds of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Saturday, 28 November 2015
“Manion”
In honor of First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, who was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.
He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
For time, seven rounds of:
135 pound Back squat, 29 reps
Tuesday November 24, 2015
Wod:
Wod:
Deadlift 1-10-1-20-1-30 reps
Between each set of deadlifts, complete a 30 second L sit hold using parallettes.
Saturday October 31, 2015
Halloween Wod!
Team WOD: “World War Z”
Create 2 teams. Half of each team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.
Zombies:
• “Walk Like the Dead”: 30 wall walks
• “Grave Bursters” : 60 burpees
• “Brain Toss” : 60 Wall Ball (20/14 lbs)
• “Blood on the Bar” : 60 Pull ups
Defenders:
• “Haul Off the Dead” : 200 M Partner Carry (Switch off)
• “Suppressing Fire” : 200 Double Unders
• “Jump High or Die” : 100 Box Jumps (24/20")
• “Skull Crushers” : 30 Tire Flips OR 60 Deadlifts (185/135 lbs)
Halloween Wod!
Team WOD: “World War Z”
Create 2 teams. Half of each team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.
Zombies:
• “Walk Like the Dead”: 30 wall walks
• “Grave Bursters” : 60 burpees
• “Brain Toss” : 60 Wall Ball (20/14 lbs)
• “Blood on the Bar” : 60 Pull ups
Defenders:
• “Haul Off the Dead” : 200 M Partner Carry (Switch off)
• “Suppressing Fire” : 200 Double Unders
• “Jump High or Die” : 100 Box Jumps (24/20")
• “Skull Crushers” : 30 Tire Flips OR 60 Deadlifts (185/135 lbs)
Monday October 12, 2015
Wod:
Run 100 Yards
10 burpees
Run 90 Yards
9 burpees
run 80 Yards
8 burpees
run 70 Yards
7 burpees
run 60 Yards
6 burpees
Run 50 Yards
5 burpees
run 40 Yards
4 burpees
run 30 Yards
3 burpees
run 20 Yards
2 burpees
run 10 Yards
1 burpee
Rest 5 min
Tire flip mile as a group (2 groups if we have more than 4 people)
Wod:
Run 100 Yards
10 burpees
Run 90 Yards
9 burpees
run 80 Yards
8 burpees
run 70 Yards
7 burpees
run 60 Yards
6 burpees
Run 50 Yards
5 burpees
run 40 Yards
4 burpees
run 30 Yards
3 burpees
run 20 Yards
2 burpees
run 10 Yards
1 burpee
Rest 5 min
Tire flip mile as a group (2 groups if we have more than 4 people)
Saturday, 10 October 2015
“Tumilson”
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.
For time, 8 rounds of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells
Friday, 09 October 2015
Uncoached wod!
For completion:
5 X 5 Weighted Pull-Ups – Strict (Med ball/Dumbbell/Lifting belt with chain)
5 X 10 Weighted T2B (Med Ball)
5 X 10 Weighted Dips (Rings or Dip Bar)
3 Rounds of L-Sit hold using parallelettes
Round 1: 30 seconds
Rest 1 minute
Round 2: 20 seconds
Rest 1 minute
Round 3: 20 seconds
Wednesday, 07 October 2015
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225-lb. deadlifts
Strict handstand push-ups
Rest 5 minutes
Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155-lb. power cleans
One-legged squats
Tuesday, 06 October 2015
1st 30 Minutes:
Muscle-ups and/or muscle-up progressions.
Check out this video: https://www.youtube.com/watch?v=nFGA9eG-JaA
Wod:
5 Rounds for time of
20 Ring Rows
20 Burpees
Saturday October 3, 2015
Welcome back wod.....
20 minute break. bring a snack and water!
Welcome back wod.....
SUPER HERO SATURDAY!
“JT”
In honor of Petty Officer 1st Class Jeff Taylor, 30, of
Little Creek, VA, who was killed in Afghanistan June 2005.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
21-15-9
HSPU
Ring Dips
Push Ups
Then…
“Michael”
In honor of Navy Lieutenant Michael McGreevy, 30, of
Portville, NY, who was killed in Afghanistan June 28 2005.
3 Rounds for Time
Run 800 meters
50 Back Extensions
50 Sit Ups
The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Friday October 2, 2015
For completion:
5 X 5 Weighted Pull-Ups – Strict (Med ball/Dumbbell/Lifting belt with chain)
5 X 10 Weighted T2B (Med Ball)
For time:
Dumbbell snatches – 30 reps each arm (60% of your 1 RM)
These can be completed in any order. For example, you can do the Pull-Ups, then the snatches, then the T2B. Just be sure that the dumbbell snatches are done for time. SCALE AS NEEDED – CHALLENGE YOURSELF!
Subscribe to:
Posts (Atom)