Friday July 1, 2016

wod:

Josh

"Josh"

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

Hero WOD- "Josh"

For Time

21 OHS 95/65

42 Pull-Ups

15 OHS 95/65

30 Pull-Ups

9 OHS (95/65)

18 Pull-ups

Thursday June 30, 2016

Hero Week!

Danny

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by his wife Jenni and daughter Jojiye.

“Danny”

Complete as many rounds as possible in 20 minutes of:
30 Box jumps (24”/20”)
20 Push press (115#/80#)
30 Pull-ups

Wednesday June 29, 2016

Hero Week!

Griff


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Tuesday June 28, 2016

Hero Week

Wod:

Badger

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

WOD
“Badger”
3 Rounds
30 Squat Cleans (95,65)
30 Pull-ups
800m Run

Monday June 27, 2016

Hero Week!


Daniel

This workout is dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we acknowledge your loss as the true cost of freedom.

“Daniel“
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Saturday June 25, 2016

Wod:

GWEN

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Post the weight used throughout the workout.

Friday June 24, 2016

Warm up:

run 1 mile

wod:

death by 10 yard sprints

Thursday June 23, 2016

warm up:
10 min shoulder flexibility work

wod:
21-15-9
Push Jerk 135/95
Weighted sit ups 35/25

Wednesday June 22, 2016

warm up:

Run 400 meters with bleachers

wod:
20 min amrap
10 Wall balls 20/14
7 burpees
5 Toes to bar

Tuesday June 21, 2016

warm up:
Bergenner warm up

wod:

1 rep max- snatch

100 KBS for time 53/35

Monday June 20, 2016

warm up:

3x1 minute L hang, rest 2 min in between

Wod:

10 rounds for time
3 pistols
6 lunges (each leg)
9 russian twists 35/25

Saturday June 18, 2016

wod:

Elizabeth
21-15-9
Clean 135/95 lbs
Ring Dips

Friday June 17, 2016

warm up:
10 turkish get ups (each side)... increase in weight each time

wod:

21-15-9
overhead squats
KBS 53/35

Thursday June 16, 2016

warm up:

10 minutes work on pistols

wod:

15 min AMRAP
5 ring dips
5 ring rows
5 burpee pull ups

Wednesday June 15, 2016

warm up:
practice Muscle ups- bar or ring- for 10 min

wod:
10-1 ladder
T2b
Jumping air squats
Dumbbell snatches 55/35

Tuesday June 14, 2016


Warm up:
Bear Complex X3- rest 3 min between each set  95/65

wod:
5 rounds for time
10 front squats unpacked 135/95
1 rope climb

Monday June 13, 2016

Warm up:
4x25 GHD sit ups

wod:
Run 400 meters
21-15-9
DU
Calorie row
Run 400 meters

the run is only to start and finish, not included in the 21-15-9

Saturday, 11 June 2016

“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, 10 June 2016

Warm up:

Run 400 meters

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

These can be done in any order.  Challenge yourself.

Thursday, 09 June 2016

Warm up:

Run 800 meters

WOD:

1st 30 Minutes:  

Establish 1RM Snatch

2nd 30 Minutes:

Death by Wall Ball

Wednesday, 08 June 2016

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

https://www.youtube.com/watch?v=MX7j-lJz1qs&feature=youtu.be

Tuesday, 07 June 2016

1st 30 Minutes:

Muscle-ups and/or muscle-up progressions.

Check out this video:  https://www.youtube.com/watch?v=nFGA9eG-JaA

2nd 30 Minutes:

5 Rounds for time of

20 Ring Rows

20 Burpees

Monday, 06 June 2016

“Isabel”

30 reps for time

Snatch (135/95)

Cash-out:  300 sit ups

Saturday, 04 June 2016

“Gator”

8 Rounds for Time:

5 Front Squat (185/115 lbs)

26 Ring Push-Ups

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.  He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Friday, 03 June 2016

Warm up:

Run 400 meters

WOD:

“Fran”

21-15-9 reps for time:

Thrusters (95/75 lbs)

Pull U

Thursday, 02 June 2016

Warm up:

Run 800 meters

WOD:

A.  AMRAP in 20 minutes:  Rope climb

B.  “Diane”

21-15-9 reps for time:

Deadlift (225/155 lbs)

HSPU