Archive for September, 2017

2017 September 30 WOD

Posted: September 29, 2017 in Uncategorized

We have yoga at 8am!!!

Metcon

“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
Compare to May 31, 2014

Extra Work

Muscle-up Practice
If you have muscle-ups already, complete 30 muscle-ups for time. If you do not, get with a coach on what you need to be working on at your level within the progression.

Advertisements

2017 September 29 WOD

Posted: September 28, 2017 in Uncategorized
Strength

15 minutes to complete 3×5 Front Squats

Metcon

5 RFT
20 Calorie Row
10 Thrusters (115/80)

2017 September 28 WOD

Posted: September 27, 2017 in Uncategorized
Metcon

15-12-9-6-3:
Strict Ring Dips
Strict Pull-Ups
200 Meter Run (250 Row or 15 Calorie Bike)

2017 September 27 WOD

Posted: September 26, 2017 in Uncategorized
Strength

On a 25 minute clock
EMOMx10
1st 5 minutes: 3 Snatch Grip Deadlifts with 3 second pause just below knee
2nd 5 minutes: 3 Snatch High Pulls
Use remaining time to build to a heavy snatch for the day, reinforcing the EMOM skill work

Metcon

“Head to Toe”
AMRAP 8
10 Toes to Bar
10 Burpees

2017 September 26 WOD

Posted: September 25, 2017 in Uncategorized
Metcon

80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Sandbag/Weighted Run (50/35)
40 Kettlebell Swings (70/53)
30/21 Calorie Bike

2017 September 25 WOD

Posted: September 24, 2017 in Uncategorized
Warm-up

EMOMx7
3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/115)

Metcon

21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
Compare to February 16, 2017

2017 September 23 WOD

Posted: September 22, 2017 in Uncategorized

We have yoga this morning at 8!

Hero: “Emily”

10 RFT
30 Double Unders
15 Pull-ups
30 Squats
100 m Sprint
Rest 2 minutes

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

2017 September 22 WOD

Posted: September 21, 2017 in Uncategorized
Strength

20 minutes to complete
5×5 Front Squat

Metcon

AMRAP 9:
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

2017 September 21 WOD

Posted: September 20, 2017 in Uncategorized
Fun

Run 1 mile
Compare to September 21, 2016 or August 26, 2017

Fun

“Annie”
50-40-30-20-10
Double Unders
Sit-Ups
Compare to September 21, 2016

2017 September 20 WOD

Posted: September 19, 2017 in Uncategorized
Metcon

AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
-Rest 5:00-
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
-Rest 5:00-
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees