For QUALITY:
5-5-5
135/85 power clean
5-5-5
135/85 lb Deadlift
5-5-5
135/85 Push jerk
THEN;
Max Row for calories in 3 mins
Max Double unders in 2 mins
Max Bar Hops in 1 min.
1 min break in between
Thursday, September 8, 2011
WOD:
"The VanAllen"
800m run
then 3 rounds of
20 burpee pullups
20 sumo deadlift high pull (75/55)
20 back squat (75/55)
then another 800m run
for time
Don't forget the Sept 11 fundraiser wod will be held on Saturday 0830.
http://www.9-11throwdown.com/9-11-throwdown-wod.html
"The VanAllen"
800m run
then 3 rounds of
20 burpee pullups
20 sumo deadlift high pull (75/55)
20 back squat (75/55)
then another 800m run
for time
Don't forget the Sept 11 fundraiser wod will be held on Saturday 0830.
http://www.9-11throwdown.com/9-11-throwdown-wod.html
Wednesday September 7, 2011
WOD:
12 min AMRAP:
25 double-unders
25 ab mat sit-ups
25 super-mans
Skill practice: (Because I don't think ANYONE did this last week)
Please note on the whiteboard if you worked on this skill
Overhead squat with pvc, bar, or appropriate weight for your strength and skill level 3 sets of 10 reps
12 min AMRAP:
25 double-unders
25 ab mat sit-ups
25 super-mans
Skill practice: (Because I don't think ANYONE did this last week)
Please note on the whiteboard if you worked on this skill
Overhead squat with pvc, bar, or appropriate weight for your strength and skill level 3 sets of 10 reps
Tuesday September 6, 2011
WOD:
Ground to overhead for time
Men - 4000 lbs total
Women -2500 lbs total
Weight, item, reps and style are your choice!
You can clean and jerk, clean and push press, snatch, swing a 45lb plate, use a 20lb med ball - all up to you!
Then 10 mins practicing handstand holds or kicking up into a handstand against the wall.
Endurance WOD (optional):
1.5 mile run or row for time
Ground to overhead for time
Men - 4000 lbs total
Women -2500 lbs total
Weight, item, reps and style are your choice!
You can clean and jerk, clean and push press, snatch, swing a 45lb plate, use a 20lb med ball - all up to you!
Then 10 mins practicing handstand holds or kicking up into a handstand against the wall.
Endurance WOD (optional):
1.5 mile run or row for time
Sunday, September 4, 2011
Need something to do today? Go do your PRT if your active duty - if not - go do it crossfit style (full range push-ups, abmat situps)
Monday is a Holiday so there will only be ONE class.
The gym is closed - so please meet out by PSD and bring your own towels and jump-ropes.
There will not be a WOD posted for this class - just show up and Michelle will put you through a WOD.
This class will be cancelled if it is raining.
Next week's Schedule
Monday - 0900 (surprise WOD)
Tuesday - 0830, 1630, 1730
Wednesday - 0530, 0830, 0930, 1630
Thursday - 0830, 1630, 1730 (please note there is no 0530 on this day anymore)
Friday - 0530, 0830, 0930 (NEW CLASS TIMES)
Saturday - Sept 11th fundraiser WOD Time TBA
Monday is a Holiday so there will only be ONE class.
The gym is closed - so please meet out by PSD and bring your own towels and jump-ropes.
There will not be a WOD posted for this class - just show up and Michelle will put you through a WOD.
This class will be cancelled if it is raining.
Next week's Schedule
Monday - 0900 (surprise WOD)
Tuesday - 0830, 1630, 1730
Wednesday - 0530, 0830, 0930, 1630
Thursday - 0830, 1630, 1730 (please note there is no 0530 on this day anymore)
Friday - 0530, 0830, 0930 (NEW CLASS TIMES)
Saturday - Sept 11th fundraiser WOD Time TBA
Saturday Sept 3, 2011
Please come out Saturday at 0830 to support the fundraiser 31 Heroes. This WOD is to support the Navy Seal foundation in their support of SEAL families.
"On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.
These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well."
Please visit http://31heroes.com/ to donate and will will see you at 0830 at Halsey gym. Please bring your jump-ropes in case of rain.
"On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.
These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well."
Please visit http://31heroes.com/ to donate and will will see you at 0830 at Halsey gym. Please bring your jump-ropes in case of rain.
Friday September 2, 2011
WOD:
For Time:
4 Rounds
30 Box Jumps
20 DB swings
10 Hand stand push-ups
Strength WOD (optional/independent):
Bench press 5-5-5-5-5
Saturday's 31 Hero's WOD is tentatively set for 0830. Please anticipate some changes to the original WOD due to equipment limitations, gym closure times, and weather.
For Time:
4 Rounds
30 Box Jumps
20 DB swings
10 Hand stand push-ups
Strength WOD (optional/independent):
Bench press 5-5-5-5-5
Saturday's 31 Hero's WOD is tentatively set for 0830. Please anticipate some changes to the original WOD due to equipment limitations, gym closure times, and weather.
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