Friday January 1, 2016

Happy New Year!

Death by push ups

cash out:
300 sit ups

Thursday December 31, 2015

Happy New Years EVE!

10 rounds for time

5 snatch  95/65
run/row 200 meters

Wednesday December 30, 2015

Wod:

Filthy 50!

50 of each of the following movements.  complete all 50 before going to the next movement

Box Jumps 24/20
Jumping Pull ups
KBS 53/35
walking lunges
knees to elbow
push press 45/35
back extensions
Wall balls 20/14
burpees
Double unders

Tuesday December 29, 2015

Ashley is Back!

4 rounds for time

3 dead hang pull ups
6 burpees
9 jumping lunges
12 box jump overs

Monday December 28, 2015

Wod:

7 bear complex's
95/65
rest 3 minutes between sets

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

each bear complex consists of 7 sets without letting go of the bar- you will do the movement 49 times today

Saturday December 26, 2015

wod:

Grace!

Friday December 25, 2015

Happy Christmas!

4 rounds for time:
100 meter farmers carry with ammo cans
200 meter run
100 meter farmers carry with ammo cans

Thursday December 24, 2015

Happy Christmas Eve

10-1 ladder
Thrusters 95/65
Bar facing burpees

Wednesday December 23, 2105

Wod:

21 series:

KBS- 53/35
Push Press 45/35

Tuesday December 22, 2105

wod:

21 dumbbell snatches with the left hand 45/35
21 Double Unders
21 dumbbell snatches with the right hand 45/35
21 double unders

Monday December 21, 2105

wod:

Tabata series- do no rest between tabata series

8 rounds of each:

lunges
squats
push ups
wall climbs

Saturday December 19, 2015

wod:

CINDY!

Friday December 18, 2015

wod:

1 rep max Overhead Squat
1 rep max Dead lift

Thursday December 17, 2015

Wod:

4 rounds for time

100 meter lunge
100 meter sprint
100 meter burpee broad jump
100 meter sprint

Wednesday December 16, 2015

wod:

4 rounds for time

5 Deadlift 225/185
row 500 meters
5 pull ups

Tuesday December 15, 2015

wod:

100 sit ups
90 KBS 53/35
80 Box Jumps 24/20
70 Wall Balls 20/14
60 Push Ups
50 Back Squats 95/65
40 Russian Twists
30 Clean and Jerks 95/65
20 Toes to Bar
10 SDHP 95/65

Monday December 14, 2015

Wod:

Death by 10 yard sprints

Saturday, 12 December 2015

“Helen”

Run 400 meters

21 KBS (1.5 Pood)

12 Pull Ups

Friday, 11 December 2015

Attempt a Glute-Ham Raise

Then,

10 Rounds for completion of:

10 Ring Rows

20 Weighted Sit-ups (35/25)

Thursday, 10 December 2015

“Fran”

21-15-9

Thrusters (95/75)

Pull Ups

Then:

5 Rounds of Body Weight Bench press, max reps.

Wednesday, 09 December 2015

AMRAP in 20 minutes:

5 Front Squats (135/95)

7 Ring Dips

Run 400 meters

Tuesday, 08 December 2015

10-9-8-7-6-5-4-3-2-1

Pull Up

HSPU

Row 250 meters

Monday, 07 December 2015

In 15 minutes, establish a 3 RM snatch.

Then:

5 x 5 Back Squat

Between each set of Back Squat, perform 1 RM front squat

Saturday, 05 December 2015

“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

Friday, 04 December 2015

AMRAP in 30 Minutes

10 Ring Dips

10 T2B

Thursday, 03 December 2015

“Diane”

Deadlift (225/185)

HSPU

Then:

3 Rounds of

Body Weight Bench press – max reps

Wednesday, 02 December 2015

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

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

Then, “The Chief”

AMRAP in 20 minutes of:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats