Warm-up
Three rounds of “Cindy”
20 OHS with PVC
Take 10 minutes to find your weight for the WOD.
WOD
Clean and Jerk and (unbroken) Double Unders
18-15-12-9-6
Clean and jerk 115/75
Double unders (unbroken)*
Post time to the board.
* Scale is x 2 for single unders. Also unbroken.
Random class with a lot of Kettle bellin going on.
SWOD
Take 10 minutes to find power clean weight for WOD. Then spend 5 more minutes making sure to get proper KB, as well as box for box jumps.
WOD (Starts at exactly 25 past)
Hero WOD today! Remember…You get to do this. Some don’t GET to anymore.
Seven rounds for time of:
15 Kettlebell swings 53/35lbs.
15 Power Cleans 95/65lbs.
15 Box jumps, 24/20″ box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Test Day for the all volunteer, post Super Bowl Paleo Challenge, this is a marker along with pics and measurements. Make sure to make it in for this one!
Hey everyone WATCH this VIDEO please. THIS WILL BENEFIT YOU AND THE COACHES TOMORROW. (For those of you that refuse to look at the website before they come in.)
Warm up
Tba
GymnasticsWOD
Hand stand holds, 2×30 seconds total. L-Sit holds on parallettes, 2×30 seconds total. L-Sit hangs from pull up bar, 2x3o seconds.
WOD
“Helen”
3 Rounds for time of:
400 meter run
21 KBS. 53/35 lbs.
12 pull ups
Compare to December 28, 2012
Fundraisers at work! Another pic from out 1st of THREE “Fight Gone GOOD” benefiting the American Cancer Society. The next event will be February 23rd here at the box.
Warm up
Run 400
Tabata Quicky
Squats, Jumping jacks, Mt. Climbers, and burpees – rinse and repeat for 8.
Mobility (Group)
Hip mobility (Click HERE for video)
SWOD
Push Jerks
5-5-3-3-1-1-1
Post only heaviest 1 rep load to the board.
WOD
5 minute AMRAP
5 push ups (hand release)
10 sit ups (abmat)
SWOD
Take 10 minutes to find and work up to weight for the WOD. For those scaling, use the highest weight allowed for your weekest movement, usually being the OHS.
WOD (Hope you were good to yourself for the Super Bowl.)
For Time:Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. After cap it becomes a 20 min AMRAP.
4 Burpees (EMOM)
20 Thrusters
20 Sumo Deadlift High-pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats Post total time.
Compare to June 25, 2012