Monthly Archives: June 2013

WOD 010713

Warm Up

100 Double Unders (no scale)

Mobility Drills – watch video below

WOD

Every minute on the minute

Odd minutes (1, 3, 5, 7, 9…)

3 Squat Snatches @ 60-70% 1RM

Even minutes (2, 4, 6, 8, 10…)

1 Round of “Cindy”

5 Pull-ups

10 Push-ups

15 Squats

 

 

WOD 280613

Warm Up

1600m Run

WOD – Working in pairs work through A, B, C and D twice

A: 5min AMRAP

20 KB Swings 24/16

Plank Hold

B: 5min AMRAP

5 Tyre Flips

5 Burpee Box Jumps (onto tyre)

C: 5min AMRAP

150m Run

Plate Ground to Overhead 25/15

D: 5min AMRAP

5 Push-ups 5/0

4 Push ups 10/5

3 Push-ups 15/10

2 Push-ups 20/15

1 Push-up 25/20

*one person does the push-ups the other loads the weight onto the back of the shoulders

 

 

 

COW 8

Warm Up

500m Row, then

20 – 15 – 10 – 5

Lunges

Burpees

COW 8

A: Diane – Courtesy of CFHQ

21 – 15 – 9

Deadlift 102.5/70

Handstand Push Ups

Rest 5 minutes, then

B: Elizabeth

21 – 15 – 9

Squat Clean 62/40

Ring Dip

 

 

WOD 240613

Warm Up

3x

15 Squats

15 Push ups

15 Hanging Leg Raises

30 Double Unders

WOD

7 – 7 – 7 – 7 – 7

Bear Complex

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Rob Orlando getting through 1 set of the Bear Complex

Andrea Ager getting a F@#k Yeah for her effort

 

WOD 210613

Warm Up

Burgener Warm Up

WOD

A: 5RM Snatch (15 mins)

B – Partner WOD: each AMRAP will be 3 minutes with a 1 minute transition to the next exercise. Pairs will go through a, b, c and d twice

a: Deadlift/Lunge

Perform 5 Deadlifts then keep the barbell off the ground until partner has completed 20 lunges, then swap

b: Row/OHS hold

While one person is rowing the other will hold the bottom of the overhead squat until the row is complete then change

c: Toes to Bar/Double Under

Do 5 toes to bar then hang from the bar until your partner has completes 30 double unders, then swap

d: KB Swing/Hollow Rock

One person will do 15 KB swings, the other will Hollow Rock until KB swings are finished then swap

COW 7

Warm Up

Athletes Choice

COW 7 – Gallant

For time:

Run 1 mile with a 20 pound medicine ball

60 Burpee pull-ups

Run 800 meters with a 20 pound medicine ball

30 Burpee pull-ups

Run 400 meters with a 20 pound medicine ball

15 Burpee pull-ups

 

Hero_TaylorGallant_TH.jpg

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph