Archive for October, 2012

2012 October 31 WOD

Posted: October 31, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunges, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB swings

1 round of: row 400 meters, banded shoulder stretch

Pre-WOD

Partner work, 1 minute each station:

Med ball trunk rotations, Med ball throws (from chest level), Med ball partner sit-ups

WOD

3 rounds for time of:

400m Run w/ Plate 45/25lbs

50 Squats w/ Plate 45/25lbs

50 Lateral Jumps over Plate

Notes: Plate must be held in front of the body for the running (aka “hugging style”). Plate may either be held in front or on back (aka “backpack style”) for the squats.

Post time to comments.

Compare to June 2, 2012

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2012 October 30 WOD

Posted: October 30, 2012 in Uncategorized

Check out the upcoming events and closures link to see the Thanksgiving class schedule and an opportunity to support your friends and witness some awesome competition.

Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunges, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB swings

1 round of: run 400 meters, banded shoulder stretch

WOD

3 rounds for time of:

12 Deadlifts (275/185)

24 Box jumps (24″)

Post time to comments. (12 minute time cap)

Skill

10 min AMRAP (alternating) Turkish Get Ups @ 55/35

Post reps completed to comments.

2012 October 29 WOD

Posted: October 29, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunges, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB swings

1 round of: run 400 meters, banded shoulder stretch

Strength

High-Bar Back Squat @ 70% 1 rep max
Complete 5 reps every minute on the minute for 7 minutes

WOD

4 rounds for time of:

5 Front squats (185/120)

8 Strict pullups

40 Double unders

Post time to comments.

2012 October 27 WOD

Posted: October 27, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunges, 25′ bear crawl, 10 squats, 10 push-ups

1 round of: run 400 meters, banded shoulder stretch

WOD, Hero: “Wood”

5 Rounds for time of:

Run 400 meters

10 Burpee box jumps, 24″ box

95 pound Sumo-deadlift high-pull, 10 reps

95 pound Thruster, 10 reps

Rest 1 minute

Post total time to comments.

Compare to March 3, 2012

 

2012 October 26 WOD

Posted: October 26, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 10 trunk rotations, 25′ over/under, 25′ burpee long jumps, 10 KB swings, 10 mountain climbers

1 round of: run 400 meters, banded shoulder stretch

WOD

As many rounds as possible in 20 minutes of:

30 double unders

15 push-ups

30 sit-ups

Post rounds completed to comments.

Compare to August 15, 2012

Post-WOD

Run the loop, alternating forward and backward running

2012 October 25 WOD

Posted: October 25, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 10 trunk rotations, 25′ over/under, 25′ burpee long jumps, 10 squats, 10 mountain climbers

1 round of: row 400 meters, banded shoulder stretch, wrist stretch

Pre WOD

Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% of your 1 rep max – “go” every 3 minutes

WOD

3 rounds for total reps of:

1 minute ME (max effort) shoulder touches

-1 minute rest

1 minute ME pullups

-1 minute rest

1 minute ME burpees

-1 minute rest

Post reps completed to comments.

2012 October 24 WOD

Posted: October 24, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 10 trunk rotations, 25′ over/under, 25′ burpee long jumps, 10 squats, 10 mountain climbers

1 round of: run 220 meters, banded shoulder stretch, wrist stretch

Pre WOD

12 minutes to establish a 3 rep max hang squat clean. Barbell must not touch floor until after all 3 reps are completed.

Most recent 1 rep max hang squat clean – June 25

Most recent 1 rep max squat clean (from the floor) – October 2

WOD

10 minute AMRAP of:

5 Push Jerks (155/105)

20 Split Jumps

Post rounds completed to comments.

2012 October 23 WOD

Posted: October 23, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 10 trunk rotations, 25′ over/under, 25′ burpee long jumps, 10 squats, 10 mountain climbers

1 round of: row 400 meters, banded shoulder stretch

WOD

10 rounds for total reps of:

1:30 to complete-

SPRINT 100m

10 Toes to bar

Max KB swings (55/35)

-rest 1:30-

Note: All sprints will start 100m from the gym. The rest interval will be used to walk back to the start. The sprint + T2B are buy in for the KB swings. Scoring is total reps of KB swings.

Compare to July 31, 2012

2012 October 22 WOD

Posted: October 22, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 10 trunk rotations, 25′ over/under, 25′ burpee long jumps, 10 squats, 10 mountain climbers

1 round of: run 400 meters, banded shoulder stretch, wrist stretch

Pre WOD

High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% of your 1 rep max – “go” every 3 minutes

WOD

Tabata mashup of:

Ring Dips

Front Squats (135/95)

Situps

Double Unders

Post reps completed to comments.

2012 October 20 WOD

Posted: October 20, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunges, 25′ bear crawl, 10 squats, 10 push-ups

1 round of: run 400 meters, banded shoulder stretch

WOD-Hero: “Blake”

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Compare to May 17, 2011