Saturday, April 30th 2016

Halsey gym will be closed on Saturday due to the Nacy Ball Committee Bazaar. A perfect day for a sprint workout!

WOD:
In 4 minutes- 400m sprint and rest during whatever remaining time you have. Repeat for a total of 4 sprints.

Friday, April 29th 2016

With a continuous running clock:
From 0:00-10:00
4RFT
8- Power snatches (135/95)
8- Pull ups
Rest to the 12:00 mark
At 12:00, complete:
10-8-6-4-2
Power cleans (185/125)
Strict HSPU

Thursday, April 28th 2016

Bench press 5 x 5

WOD:
AMRAP 14
10 Overhead squats (95/65)*
10 Wall balls
*Increase OHS by 10 pounds each round

Wednesday, April 27th 2016

Deadlift 6 x 4 @ 75%-80%

WOD:
AMRAP 8
10 Clean & Jerks (155/105)
15 Toes to Bar

Tuesday, April 26th 2016

Skill work:
EMOTM 12
Alternate between
5 Strict Pull ups (on odd minutes)
And
5 Strict HSPU (on even minutes)

WOD:
AMRAP 15
300m run
10 front squats (155/105)
8 box jumps

Monday, April 25th, 2016

Weighted lunges (front rack) 4 x 8, increasing weight

WOD
3RFT
21-15-9
Double unders
Push ups
Sit ups

Saturday April, 23 2016

Hammer

5 Rounds for time

5 power cleans
10 front squats
5 Jerks
20 Pull Ups
Rest 90 seconds
rx- 135 lbs

Michael 'Hammer' Bordelon  |  Age 37  |  Morgan City, LA

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.  He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

April 22, 2016


3 Rounds for Time

10 Ring Push ups
10 Deadlift @ 225/185#
10 Box Jumps @ 20/24"

Thursday April 21, 2016

Cindy

Wednesday April 20, 2016

Wod:

I rep max:

Clean

Snatch

Turkish get up

Tuesday April 19, 2016

HELEN

Monday April 18

Wod:

12 min amrap
30 double unders
20 box jumps
10 Burpees

“THE CORNUCOPIA”

Saturday April 16, 2016

FIRST COURSE:

30 – 20 – 10 OF:

Wall Ball (20/14)

Box Jumps (24/18)

Kettlebell Swings – American (53/35)

10 minute limit

MAIN COURSE:

AMRAP 16:00

In teams of four

Deadlift

Double-Unders

Pull-ups

Rest

Switch every minute on the minute. 

Score in total number of combined reps.

DESSERT:

400 m Partner Wall Ball Toss

Every time you drop the ball, one Burpee.

Friday April 15, 2016

Wod:

25 Burpees
25 Burpee Box Jumps 24/20
25 Burpee Pull Ups
25 Burpee Jump overs (bar with weight on it.)

Thursday April 14, 2016

Strict Press

3-3-3-3-3-3-3

Rest 2-3 minutes between sets

Thruster

1-1-1-1-1-1-1

Rest 2-3 minutes between sets

You may add weight each set or pick a weight that is comfortable, but challenging, and stay there for all 7 sets

Wednesday April 13, 2016


In 15 minutes do As Many Rounds As Possible (AMRAP) of the below moments.
10 V-ups
10 Burpees
15 Air Squats

Cash out:  Do 3 sets of max Hand stand push ups scaled to what you normally do in a WOD.  Give your self 1 min rest between sets.

Tuesday April 12, 2016

Wod:

With a wallball 20/14....
4 rounds for time
400 meter run
20 box jumps
20 sit ups
20 air squats

If you put your ball down you earn another round

Monday April 11, 2016

With a running clock:

Buy in: 100 double unders

Then immediately start:

Every minute on the minute for 10 minutes perform 5 handstand push-ups

For the remainder of each minute, perform as many pistols as possible. 

Followed immediately by 100 double unders

Score: total time/total hspu/total pistols

Saturday April 9, 2016

Friday April 8, 2016

Wod:

for time-

On a running clock:

100 double unders

Then

21-15-9

Ring dips

Deadlift @ 185/135#

Then

100 double unders

Thursday April 7, 2016

wod:

Nicole:

As many rounds as possible in 20 minutes.

Note number of pull-ups completed for each round.

• Run 400 meters
• Max rep Pull-ups

Wednesday April 6, 2016

Wod:

100 Double Unders

90 Sit ups

80 KBS 53/35

70 Push ups

60 Push Press 45/35

50 lunges (total)

40 Wall Balls 20/14

30 Pull ups

20 Snatch 43/35

10 Toes to Bar

Tuesday April 5, 2016

Wod:

Warm up-
15 min work to 1 RM Clean

Wod:

21-18-15-12-9-6-3
Squat Cleans 95/65
Hand Release Push Ups

Monday April 4, 2016

Wod:

400 meter overhead walking lunges 20/14
800 meter run with the wall ball 20/14
400 meter run unweighted

April Fools!!!

Friday April 1st

Warm up:

Skill:

EMOM of muscle ups for 15 mins

WOD:

For time

Start with 10 air squats 

Then compete 60 handstand push ups

At the top of every minute do 10 air squats 

WOD is complete when all 60 HSPU are done.