Monthly Archives: August 2015

WOD 010915

Warm up

400m run, then

4x

9 thrusters (broomstick)
7 hanging leg raises
5 hindu push ups

WOD

A. Snatch balance/overhead squat 1/2-1/2-1/2-1/2-1/2-1/2
* off the rack

B. 10min AMRAP

5 Burpees
7 Clusters 50/30
9 Toes to bar

3min rest.

C. 6 rounds for time (10 min cut off)

12 Dumbbell lunges 20/10kg
12 Box jumps 24/20″
12 Sit ups

WOD 310815

Warm up

4x

10m walking lunges
10 push presses (broomstick)
10 scapular pull ups
10 second L-sit hold

WOD

A. Push press 4-4-4-4-4

B. Push jerk/Split jerk 2/1-2/1-2/1-2/1-2/1

C. Tabata

1. Rowing for calories
2. Wall balls 9/6
3. Double unders
4. Pull ups

WOD 280815

Warm up

Athletes choice

Partner WOD

“The Seven” 7 rounds for time of

7 Handstand push-ups
7 Thrusters 61.5/40
7 Knees to elbows
7 Deadlifts 112/75
7 Burpees
7 Kettlebell swings 24/16
7 Pull-ups

 

CIAMemorialWall_th.jpg

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

WOD 270816

Warm up

4x

10m walking lunges
15 hollow rocks
10m inchworms
15 superman rocks

WOD

A: Every 2 minutes for 24 minutes

0-8: 1 power clean + 1 front squat + 2 push presses
8-16: 1 squat clean + hang squat clean + 1 push jerk
16-24: 2 clean and jerks

B: Every 20 seconds for 5 minutes

1 squat clean – use a weight 70-80% of your 1RM

C: 3 sets – not for time

5 Romanian deadlift – start at today’s heaviest clean weight and increase weight each set
Rest as needed
10 Glute ham raises
Rest as needed
10 overhead sit ups 25/15

WOD 250815

Warm up

4x

1 loop
10 good mornings
10 banded scapular push ups
10 ring rows

WOD

A: Alternate EMOM for 10 minutes

1 Loop
1 round of “Nate”

2 muscle ups
4 handstand push ups
8 KB swings 24/16

5 minute rest

B: 10 minute AMRAP

500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

5 minute rest

C: 10 minute ladder

2-4-6-8-10-12…

DB Squat snatch 20/10
Box jumps 24/20

WOD 240815

Warm up

4x

10 calorie AD
10 goblet squats
10 v-ups
1 minute plank hold

WOD

A: Every 2 minutes for 30 minutes

0-10: 5 back squats
10-20: 3 front squats
20-30: 1 overhead squat

B: 3 rounds for time

20 Overhead squats 55/35
100 double unders

+ 3 lateral burpees over the barbell EMOM

WOD 210815

Warm up

15 calorie row
10 wall balls 9/6
10 overhead sit ups
10 superman rocks

Grid races

Race 1. Indian file 3 rounds

10 Kettlebell thrusters 16/7.5
10 Box jumps 24/20
10 Dumbbell thrusters 20/10
10 Box jumps 24/20
10 Thrusters 50/25

Race 2.

Run block A
15 Snatches each bar Ladies 25/35/40
15 Snatches each bar Men’s 45/55/65
30 synchronized sit ups
Run block B & C
3 ropes each team
15 rope climbs each rope
30 synchronized sit ups
Run 1 mile

WOD 200815

Warm up

3x

30 double unders
9 air squats (narrow stance)
7 ring rows
5 inchworms

WOD

A. “Mary” – courtesy of CFHQ

20 minute AMRAP of

5 handstand push ups
10 pistols
15 pull ups

B. Dips 5-5-5-5-5 off the boxes

In between each set 3 broad jumps

WOD 180816

A. 15min AMRAP

12 Front lunges 50/30
7 Knees to elbows
5 Strict press 50/30

5min rest

B.15mins

30secs/30sec rest

Rotate through each exercise
10 calorie air dyne
12 burpees
1 loop
15 box jump overs 20″
12 calorie row