Thursday October 1, 2015

THIS WOD WILL NOT BE COACHED!

This is an active recovery day for a tough week…  Go slow and deliberate.

Bike 20K OR Elliptical 10K OR Run 5K OR Row 3K

Wednesday September 30, 2015

Diane plus....

21-15-9
Deadlifts 225/155
HSPU
Double Unders

Cash out:
100 weighted lunges 25/35

Tuesday September 29, 2015

wod:

5 X 5 Clean with 3 second pause at the knee.  Work to achieve a 5RM.  Rest as needed between rounds.

Then…

Tire Flips:  Working in two teams, 10 rounds of 10 tire flips.  Each person completes 10 flips each round.  Rest 1 minute between each round.

Monday September 28, 2017

Wod:

Angie:
for time-


100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

you must complete all 100 before moving on to the next movement

https://www.youtube.com/watch?v=pFpJKq2J0ow

Saturday September 26, 2015

“Zimmerman”

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

 He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

25 minute AMRAP of:

11 Chest-to-bar pull-ups (to be done in the gymnasium)

2 Deadlifts, 315 pounds (must be done outside)

10 Handstand push-ups (can be done in either location- but if inside must be on the grey wall)

Friday September 25, 2015

Wod:

1 Rep Max back squat

1 rep max shoulder press

1 rep max deadlift

Thursday September 24, 2015

Wod:

10 rounds for time:

30 double unders
25 sit ups

Wednesday September 23, 2015

Wod:
to be completed inside the gymnasium

3 rounds for time:

Run 400 Meters
21 KBS 53/35
12 Pull ups

Tuesday September 22, 2015

Hero WOD:

in honor of LCDR Landon Jones and CW03 Jonathan Gibson who were killed on 22 September 2013 after there helicopter was washed over the side of their ship while conducting operations in the Red Sea.


Row 1000 Meters or Run 800 meters then:

12 min AMRAP
9 man makers 35/25
22 Box Jumps 24/20
13 KBS 70/53

Monday September 21, 2015

For time:

Row 5000 meters
or
Run 5000 meters

This can be broken up if you would like to alternate movements

September 19, 2015

“Badger”

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. 

3 Rounds for Time:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

Friday September 18, 2015

Wod:

Chelsea:

EMOM for 30 mins

5 pull ups

10 push ups

15 Air squats

Thursday September 17, 2015

Wod:

For time:

21-18-15-12-9

Box jumps

Shoulder to overhead 95/65 lbs

Wednesday September 16, 2015

Wod:

5 Rounds

3 handstand push ups 

6 snatches 95/65lbs

9 burpees

12 dead lifts at bodyweight