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WOD Tuesday 9-16-14

September 15th, 2014 by admin

Warm up: 200m run 20 sec plank hold 200m run 30 sec plank hold 200m run 40 sec plank hold

Strength/Skill: 15 min to work up to a heavy Split Jerk double. From floor!!!

Metcon: 8 min AMRAP of…

9 Hang cleans T1: 115/65 T2: 135/85

9 HSPU

9 Bar over burpees

REST 4 MIN then…

3 rds for time of…

25 KB swings T1: 55/35 T2: 70/55

400m run

25 power snatches T1: 65/45 T2: 75/55

30min time cap!

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WOD Monday 9-15-14

September 14th, 2014 by admin

Warm up: 10 med ball cleans 10 ball slams 10 wall balls 10 med ball sit ups X3

Strength/Skill: 10 min EMOM of 2 front squats @85% 1rm

Metcon: Partner row sprints… 10 rds for time of 250m sprints.

Each partner will do 10 rds.

These are all out effort!!!

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WOD Friday 9-12-14

September 11th, 2014 by admin

Warm up: Butt tree run 25 jumping jacks butt tree run 25 mtn climbers butt tree run 25 squat jumps X2

Strength/Skill: 15 min to work up to a heavy snatch! Its a full snatch! Please don’t ask if you have to squat!

Metcon: 3 rds for time…

9 power cleans

18 walking lunges

27 DU’s

T1: 155/115

T2: 185/135

Note: We have Progenex More Muscle Cookies N Cream on its way! Its brand new and the Progenex web site is sold out already! We only have 12 bags so get them while you can! Let Wade, Bill, or Myself know so you wont go empty handed!

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WOD Thursday 9-11-14

September 10th, 2014 by admin

Today remember the men and women that lost their lives on that awful day in 2001! While we are going through this metcon try to think about what the people went through during those hours. Also remember those brave men and women first responders who risked their lives to save and help the victims. We do this WOD to honor all those who lost their lives or layed their life on the line.

Metcon: 2001 m row or 2001 m run (1.25 miles)

11 box jumps 30/24

11 thrusters 125/85

11 C2B pull ups

11 power cleans 170/120

11 HSPU

11 KB swings 70/55

11 T2B

11 DL 170/120

11 push jerks 110/75

2001 m row or 2001 m run (1.25 miles)

The WOD is symbolic of 9/11…11 reps of 9 exercises. Even the weights have meanings…

125 #of deaths at the pentagon

175 AA Flight that hit the south tower

170 Flight 77 & 93 combined

110 # of floors in each tower of world trade center

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WOD Tuesday 9-9-14

September 8th, 2014 by admin

Warm up: 10 Shoulder press 200m run 10 power snatch 200m run 10 OHS 200m run

Skill/Strength: 10 min EMOM of 3 power cleans @80% of 1rm of clean. Make sure you know your 1rm.

Metcon: 5 min AMRAP of…

10 push press

7 burpee over the bar

5 min AMRAP of…

10 power snatch

7 T2B

5 min AMRAP of…

10 OHS

7 KB swings

5 min AMRAP of…

BURPEES!!!

T1: 95/65 55/35

T2: 135/95 70/55

Note: Like I said yesterday Betsy and Bill are doing the Crossfit Invictus redefining nutrition program. They are eating very specified meals and a number of meals. Betsy and Bill both have different goals so the meals and amount of meals they eat will differ greatly. Help me encourage them by giving positive support and asking them questions about their goals and progress.

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