Tuesday, 01 December 2015

5 rounds for time:

10 Snatches (95/65)

500 meter row

Monday, 30 November 2015

Rope Climb – 5 ascents to 15 feet (3m)

Substitute:  5 X 5 Towel Pull-ups or mixed grip pull ups

Then, for time:

21-18-15-12-9-6-3

HSPU

L-Sits (30 seconds)

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: 

Run 400 meters

135 pound Back squat, 29 reps

Friday, 27 November 2015

In 15 minutes, establish 1 RM Clean and Jerk.

Then

“Grace”

For time:  30 Reps of Clean and Jerk (135/95)

Happy Thanksgiving!

Wod:

Its going to rain... so heres a home wod- 

10-1 ladder

sit up

push up

squat

do a one minute plank hold before moving on to the next number

Wednesday, 25 November 2015

Row 1000 meters

Then

Push press 1-10-1-20-1-30 reps

Tuesday November 24, 2015


Wod:

Deadlift 1-10-1-20-1-30 reps

Between each set of deadlifts, complete a 30 second L sit hold using parallettes.

Monday November 23, 2015

Wod:

1RM Backsquat

1RM Overhead Press

1RM Deadlift

Saturday November 21, 2015

Wod:

BECKY

Friday November 20, 2015

wod:

21-15-9
Front Squat 135/95
russian twist 35/25
run 400 meters

Thursday November 19, 2015

wod:

Fight Gone Bad

5 rounds of the following
each movement is done for 1 minute

Wall balls 20/14
Sumo Deadlift High Pulls 95/65
Box Jumps 20/24
Push Press 95/65
burpees
rest 1 min

Wednesday November 18, 2015

wod:

21 Clean and Jerks 115/95
50 DU
15 Clean and Jerks
50 DU
9 Clean and Jerks
50 DU

Tuesday November 17, 2015

Wod:

part 1

5 min AMRAP

10 Power Snatches 95/65
20 burpees

rest 5 min

Part 2

10 Min AMRAP
5 hang power cleans 95/65
10 hand release push ups
25 double unders

Monday November 16, 2015

Wod:

Monday 4 RFT

30 air squats

5 deadlifts (BW)

20 BJ 20/24

20 sit-up 

Saturday November 14, 2015


Wod:

FRAN!

Friday November 14, 2015

Wod:

Friday 10min AMRAP
2 HSPU
8 Box jumps20/24
10 WB 14/20
20 sit ups (weighted with wb )

Thursday November 12, 2015

Wod:

Thursday 10amrap
Farmers carry 50 meters
5 man-makers 15/25

Wednesday November 11, 2015

COACHED AGAIN!


4RFT
40 walking lunges
7 burpees
5 tire flips
100m run

Tuesday November 10, 2015

Wod:

15-12-9
DB Snatch (each side) 45/35
Pull ups

Monday November 9, 2015

4 RFT
12 burpees
20 weighted walking lunges (35/45)
15 push ups
20 Sec handstand hold
20 WB (14/20)

Saturday November 7, 2015

Wod:

18 Min Amrap

15 Box Jumps
12 Shoulder to overhead (115/75)
9 V sit ups

Friday November 6, 2015

Wod:

200 meters weighted walking lunges for time 45/35

Thursday November 5, 2015

Wod:

40 Wall balls
10 Double unders
30 WB
20 DU
20 WB
30 DU
10 WB
40 DU

Wednesday November 4, 2015


Wed
15min AMRAP
5 HSPU
10 ring dips
15 KB swings
20 DUs

Tuesday November 3, 2015

Tues
20min AMRAP
5 power cleans (95/135)
10 v-ups
15 WB (14/20)

Monday November 2, 2015

Monday
4 Rounds for time
400m run
10pull ups
10 KB snatches (10/10)
20KB swings
40 DUs