Monday, September 17, 2012

Monday, September 17, 2012

Happy Monday!

As a reminder there will be no 0930 today.

Loony Leg WOD

20 Min AMRAP

5 Burpees

10 Pushups

20 Yds walking lunges (10 out / 10 back)

20 Yrd broad jumps (10 out / 10 back)

20 Yrd Sprints (10 out / 10 back)

Score the rounds + closest 5 yds or reps.

Cash Out:

30 Hollow Body Pull Ups

Friday, September 14, 2012

Halsey Gym will be open in the evening, but classes today will meet on the concrete platform again as it will still be closed in the A.M.

Surprise Team Tire Flip WOD!

Details will be provided at class. 

You had a little practice earlier this week - get ready to really use it!

Thursday, September 13, 2012

Announcement:  Halsey gym is Thursday and Friday morning this week - we will be meeting on the concrete platform.

Please consider what you will need or want that you usually get inside and make appropriate arrangements (ie potty break, towels etc)

 "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.

No Saturday WOD this week.

Wednesday, September 12, 2012

Announcement:  Halsey gym is closed Thursday and Friday this week - we will be meeting on the concrete platform.

Please consider what you will need or want that you usually get inside and make appropriate arrangements (ie potty break, towels etc)

A WOD
9 min AMRAP
5 Hang Power Cleans (135/95)
7 Front Squats (135/95)
9 Wallball Pushpress to 10 feet/9 feet

B WOD
9 min AMRAP
7 Wallball Cleans
9 Wallball Push Press

Cash-out time permitting:
10 min practice:
Ring Muscle ups or
Bar muscle ups or
Chest to Bar pullups or
Kipping pullups or
Kipping
***practice whichever you are currently working on***

Tuesday, September 11, 2012

A/B WOD:
9 Rounds of:
11 Wallballs
20 Ab Mat Sit-ups
01 Tireflip (use a partner if necessary)
For Time

Cash out
Time permitting
5 min handstand walk for distance.

Monday, September 10, 2012

A/B WOD
Perform 100 burpees for time*
*Every minute on the minute perform 3 deadhang pullups, the rest of the minute is you time to accumulate your100 burpees. 

Friday, September 7, 2012

A WOD:
"JACKIE"
1000m ROW
50 Thrusters (45lbs)
30 pull-ups

B WOD:
1000m ROW
50 Front Squats with Wall-ball (20/18)
30 Pull-ups

*There is only 1 rower so get warmed up quickly (come early) so we can get started...If you need to be done on time please let me know otherwise we will go in the order you arrive, write your name on the board when you get in*