Month: December 2017

Strength

Tabata Dumbbell Thrusters – moderate weight

WOD

Teams of 2, row 5k for time

(One person rowing/one resting, meant to be done at 95-100% Effort)

Skill

EMOM 7

20 Double Unders

 Hero WOD – RAHOI

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancée Paula Paulk.

12 min AMRAP

12 reps – 24 inch Box Jump

6 reps – 95 pound Thruster

6 reps – Bar-facing burpees

L2) 75/55//24”/20”

L1) 65/35//20”/12” or scale

Strength

6-7-8-9-10 Strict Pullups

Not for time, Scale as needed

L2) 3-4-5-6-7 Strict light band if needed

L1) 1-2-3-4-5 Strict/banded for full ROM

WOD

9-15-21-15-9

Hang Power Cleans

Row cals

Pull ups

L3) 135/95

L2) 95/65

L1) 65/35

Monday, Jan 1, 2018!

Happy New Year!

Skill

Double Unders – spend 10 minutes working on a maximum unbroken string of DU

Open WORKOUT 11.2

MEN – up to 54 years old

AMRAP 15 minutes of:

9 Deadlifts (155lbs / 70kg)

12 Push-ups

15 Box jumps (24")

WOMEN – up to 54 years old

AMRAP 15 minutes of:

9 Deadlifts (100lbs / 45kg)

12 Push-ups

15 Box jumps (20")

MASTERS MEN – 55+

AMRAP 15 minutes of:

9 Deadlifts (145lbs / 65kg)

12 Push-ups

15 Box jumps (20")

MASTERS WOMEN – 55+

AMRAP 15 minutes of:

9 Deadlifts (90lbs / 40kg)

12 Push-ups

15 Box jumps (20")

L2-L1) Scale weight, pushup, and box jump as needed

No 5/6am classes.

Skill: Ladder Agility

WOD:

1 Mile Run

3 Rounds

21 KB Swings

15 Burpees to Pull-up Bar

9 CTB

800m Run

L3: 2/1.5

L2: 1.5/1

L1: Scale

AMRAP 20:

27/21 Cal Row

21 CTB’s

15 Burpee Box Jumps 

9 Clean and Jerks 

L3: 24/20 135/95

L2: 115/75

L1: Scale

Part A EMOM 12:

Min 1: 10/ 8 Cal Row

Min 2: 7 Light RDL’s

Min 3: :15 sec hollow hold + :15 sec superman hold

Part B: Use remaining class time to establish Deadlift 1RM

WOD:  In teams of 2

AMRAP 20

10 Bench Press

10 Power cleans

10 Wallballs

L3: 135/95; 30/20

L2: 115/75 20/14

*Finish full round before partner goes.

Part A: EMOM 15

Min 1: 5 Scap Pull-ups + 10 Mountain Climbers + 2 Push ups

Min 2:  20  Double Unders + 2-4 Back Squats of Press Weight

Min 3: 1 Strict Press 

Use an additional 5 min following completion of EMOM if you have not maxed out press to continue to press.  

Part B: Use remaining class time to establish 1RM Back Squat

Gym Closed 

Happy Holidays