Saturday, October 18, 2014

8 AM
Open Gym

9 AM
Partner WOD

4 Rounds for Time
35 Back Squats (135/95 lbs)
40 KB Snatch (55/35 lbs)
45 Overhead Walking Lunges (45/35 lbs) (R/L=1)
Run 400m with KB (55/35 lbs)

*partition the reps however you’d like, but both partners must Run.

10 AM
Hero WOD

“Little Warrior Luke”

4 Rounds for Time
10 Muscle-ups
14 Stationary Alternating Front Rack Lunges (95/65 lbs) (R/L=1)
13 Burpee Box-Overs (24/20″)
Run 400m

*scale the Muscle-ups with 30 Pull-ups each round

luke2

Just over a year ago (October 14, 2013), Luke Swan underwent open heart surgery and it was a huge success:

As some of you may be familiar, 4 year old Luke Swan (son of Layne and Stacey Swan) was diagnosed with a rare heart condition called Subaortic Membrane Stenosis (membrane growing below the valve) when he was 1 year old. Little Luke has been seeing a Cardiologist every 3 months since, having EKG’s & ECHO’s just watching the membrane continue to grow. In August of this year, tests showed that it was time to do something about the membrane that has been growing below his valve as it was starting to cause blockage. In September, Luke’s doctors at St. Louis Children’s Hospital decided to try a Cardiac Catherization first to see if they could push the membrane out of the way of the valve with a balloon. Unfortunately, the procedure didn’t work as they had hoped.

Luke was scheduled to have open heart surgery on October 14th in St. Louis to remove the membrane and part of his septum as it had thickened due to having to work harder than normal. The procedure was a success and Luke was released from the hospital a whole week early! He is now back at home with his family and is recovering quicker than anyone could have hoped for! It is through his family’s unwavering and inspirational faith, along with your thoughts and prayers, that have made this possible.

Friday, October 17, 2014

*ProFit (Kickboxing) – 1 PM and 7:30 PM*

Conditioning
Complete the Following for Time
10 Handstand Push-ups (Scale with Hand-Release Push-ups x 2)
3 Squat Cleans (185/115 lbs) (Rx+ 225/135 lbs)
20 Bar Muscle-ups (Scale with Pull-ups x 2)
3 Squat Cleans
30 Box Jumps (24/20″) (Rx+ 30/24″)
3 Squat Cleans
20 Ring Muscle-ups (Scale with Ring Dips x 2)
3 Squat Cleans
5 Rope Climbs (Scale with Rope-ups x 3)
3 Squat Cleans

Thursday, October 16, 2014

*ProFit (Kickboxing) – 1 PM*

*Basics – 6:30 PM*

Strength
Push Jerk
2-2-2-2-2

Conditioning
10 Minute AMRAP
5 Shoulder to Overhead (165/110 lbs) (Rx+ 205/135 lbs)
10 Box Jumps (24/20″) (Rx+ 30/24″)
30′ Handstand Walk

*Scale the Handstand Walks with a Handstand Hold against the wall or a Plank at the top of a Push-up position for 30 seconds total.

Saturday, October 11, 2014

8 AM
Open Gym

9 AM
Partner WOD

Complete the Following for Time

75 Double Unders
25 Power Snatch (115/75 lbs) (Rx+ 135/95 lbs)
50 Wall Balls (20/14 lbs)
50 Box Jumps (24/20″) (Rx+ 30/24″)

50 Double Unders
20 Power Snatch
40 Wall Balls
40 Box Jumps

25 Double Unders
15 Power Snatch
30 Wall Balls
30 Box Jumps

*Both partners must complete the Double Unders – Partner A completes them first and then Partner B. Partition the rest of the workout however you’d like.

*Scale the Double Unders with Power Jump Single Unders

10 AM
Hero WOD

“Ledesma”

20 Minute AMRAP
5 Parallette HSPU
10 Toes through Rings
15 MedBall Cleans (20/14 lbs)

ledesma

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.

He is survived by his wife Sherry and sons Luciano and Elijo.

Friday, October 10, 2014

*ProFit (Kickboxing) – 1 PM and 7:30 PM*

Conditioning
22 Minute Clock

7 Minute AMRAP
5 Squat Cleans (135/95 lbs) (Rx+ 165/115 lbs)
5 Tire Flips

-Rest 30 Seconds-

7 Minute AMRAP
7 Power Cleans (135/95 lbs) (Rx+ 165/115 lbs)
7 Calorie Row

-Rest 30 Seconds-

7 Minute AMRAP
9 Front Squats (135/95 lbs) (Rx+ 165/115 lbs)
9 Ring Rows

*Score is Total Rounds completed. Partial Rounds do not count.*