Thursday, September 18, 2014

*Yoga – 7:45 PM*

Strength
12 Minutes
Establish a 1 Rep Max
Split Jerk

Conditioning
Complete the Following for Time
20 Strict Press (95/65 lbs)
20 Strict Pull-ups
30 Push Press (115/75 lbs)
30 CTB Pull-ups
40 Push Jerk (135/95 lbs)
40 Pull-ups

*Scale Pull-ups with Ring Rows or Strict Banded Pull-ups (Do NOT kip with a band. If you need to switch to a thicker band or add a band during the workout – do it :) )

Tuesday, September 16, 2014

*Yoga – 7:45 PM*

Strength
Bench Press
2-2-2-2-2

Conditioning
4 Rounds for Time
200m Single Arm KB/DB Farmer’s Carry (55/35 lbs) (Rx+ 70/55 lbs)
30 Push-ups
20 Box Jumps (24/20″) (Rx+ 30/24″)

*You may switch hands while you complete the 200m Farmer’s Carry. However, do NOT drop the DBs or KBs at any point. If you must rest - set them down ever so gently :)

Monday, September 15, 2014

*Yoga – 10:15 AM*
*ProFit (Kickboxing) – 7:30 PM*
*Basics – 6:30 PM*

Strength
Squat Snatch + Hang Squat Snatch
Warm-up to and then perform:
5 Sets at or above 70% of 1 Rep Max Snatch

Conditioning
Complete the Following for Time
9-7-5
Squat Snatch (135/95 lbs) (Rx+ 165/105 lbs)
Burpee Bar Muscle-ups

*Scale the Squat Snatch with Power Snatch or Power Snatch + Overhead Squat
*Scale each Burpee Bar Muscle-up with 1 Burpee + 3 Pull-ups
**Show full extension at the bottom of each muscle-up and/or pull-up
***If you are unable to perform a pull-up without assistance you will do Ring Rows instead of banded or jumping pull-ups

Saturday, September 13, 2014

*Basics – 10 AM*

8 AM
Open Gym

9 AM
Partner WOD

Complete the Following for Time
75 Back Squats (135/95 lbs)
50 Pull-ups
25 Shoulder to Overhead (135/95 lbs)
75 Front Squats (95/65 lbs)
50 Pull-ups
25 Shoulder to Overhead (95/65 lbs)
75 Overhead Squats (65/45 lbs)
50 Pull-ups
25 Shoulder to Overhead (65/45 lbs)

10 AM
Hero WOD

“Barraza”

18 Minute AMRAP
Run 200m
9 Deadlift (275/185 lbs)
6 Burpee Bar Muscle-ups

hero_ricardo_barraza_th400

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Friday, September 12, 2014

*DRESS APPROPRIATELY :) It will be chilly so make sure you come prepared to run outside*

*ProFit (Kickboxing) – 7:30 PM*

Conditioning
(40 Minute Cap)

Complete the Following for Time
Run 800m
20 Muscle-ups (Scale with Ring Dips x 2)
Run 600m
60 Alternating DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
Run 400m
80 Wall Balls (20/14 lbs)
Run 200m
10 Rope Climbs (Scale with Rope-ups x 3 or Ring Rows x 5)

Thursday, September 11, 2014

9.11

*YOGA IS CANCELLED TONIGHT*

Strength
5 Minute EMOM
5 Power Cleans @ 60-65% of 1 RM Clean

Conditioning
(25 Minute Cap)

This WOD is dedicated to those who passed away and their families they left behind in the attacks on September 11, 2001.

*Barbell weight for Men = 95 lbs (Rx+ 135 lbs), Women = 65 lbs (Rx+ 95 lbs)

Buy-In
110 Double Unders (2 Minutes Max)

3 Rounds
11 Deadlifts
11 Hang Power Cleans
11 Front Squats
11 Shoulder to Overhead
11 Back Squats
11 Box Jumps (24/20″) (Rx+ 30/24″)
11 Toes to Bar
11 Push-ups
11 Ring Rows

Buy-Out
110 Double Unders (2 Minutes Max)

*Scale Double Unders with Power Jump Single Unders or Double Under Attempts

Wednesday, September 10, 2014

*Yoga – 10:15 AM – FREE FOR MEMBERS – Only $10 for Drop-Ins*

*ProFit (Kickboxing) – 7:30 PM – FREE FOR MEMBERS – Only $10 for Drop-Ins*

*Basics Course – 6:30 PM*

Strength
Double KB Single Leg RDLs
7-7-7-7-7

*7 Reps each leg – as heavy as possible

Conditioning
7 Rounds for Time
10 KB Swings (55/35 lbs) (Rx+ 70/55 lbs)
10 Pull-ups (Rx+ CTB Pull-ups)
10 Parallette Push-ups