Saturday, February 25, 2017

8 AM
Open Gym

9 AM
Partner WOD

4 Rounds for Time
40 Wall Balls (20/14 lbs)
10 Muscle-ups
40 Cal Row
40 Wall Balls
10 Muscle-ups
40 Cal Bike

*Scale Muscle-ups with Ring Rows + Ring Dips.

10 AM
Hero WOD

“T.U.P.”

For Time
15-12-9-6-3
Power Cleans (135/95 lbs)
Pull-ups
Front Squats (135/95 lbs)
Pull-ups

IMG_1299

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

Friday, February 24, 2017

***Cardio Load – 3:30 PM***

***Friday Night Lights for Open WOD 17.1 – 5:40 PM***

***There will be no 5:30 or 6:30 PM Group WODs during The Open.***

Strength
Deadlift
4 x 3 @ 85% – Rest 2:00

Conditioning
Open WOD 17.1
For Time
(20 Minute Cap)

10-20-30-40-50
Alt DB Snatch (50/35 lbs)
15-15-15-15-15
Burpee Box-Overs (24/20″)

*The opposite hand/arm may not rest or press off of your leg when performing the DB Snatch.
*You must face the box on the Burpee Box-Overs.

Thursday, February 23, 2017

***Basics – 6:30 PM***

***Open Watch Party – 7:00 PM***

***Mobility WOD – 7:30 PM***

Conditioning
(35 Minute Cap)

2 Rounds for Time

Run 400m
40 Burpees
Row 400m
40 V-Ups
Run 400m
400ft Farmer’s Carry (55/35 lbs) (Rx+ 70/55 lbs)
Row 400m
40 Box Jumps (24/20″) (Step down after each Box Jump)

*If no rowers are available then run – just be sure to complete two 400m Runs and two 400m Rows each round.

Monday, February 20, 2017

***Cardio Load – 3:30 PM***

***Basics – 6:30 PM***

***Mobility WOD – 7:30 PM***

Strength
-12 Minutes-
Establish a 1 RM

Snatch
*Power or Squat

Conditioning
For Time

5-10-15-20-25
KB Swings (55/35 lbs) (Rx+ 70/55 lbs)
10-8-6-4-2
Muscle-ups

*Perform 50 Double Unders after each round.

**Scale Muscle-ups with Bar-Muscle-ups, Burpee Pull-ups, or Ring Rows + Ring Dips.

**Scale Double Unders with Power Jump Singles.

Saturday, February 18, 2017

8 AM
Open Gym

9 AM
Partner WOD

For Time

Run 800m (both partners)
80 Handstand Push-ups
400 Double Unders
80 ABMAT Sit-ups (both partners)

Run 600m (both partners)
60 HSPU
300 Double Unders
60 ABMAT Sit-ups (both partners)

Run 400m (both partners)
40 HSPU
200 Double Unders
40 ABMAT Sit-ups (both partners)

Run 200m (both partners)
20 HSPU
100 Double Unders
20 ABMAT Sit-ups (both partners)

10 AM
Hero WOD

“Holleyman”

30 Rounds for Time
5 Wall Balls (20/14 lbs)
3 Handstand Push-ups
1 Power Clean (225/155 lbs)

holleyman

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Thursday, February 16, 2017

***Basics – 6:30 PM***

***Mobility WOD – 7:30 PM***

Conditioning
For Time
(35 Minute Cap)

-Down and Up-

Run 200m
50 Box-Overs (24/20″) (Rx+ 30/24″)
Run 200m
50 DB Snatch (55/35 lbs) (Rx+ 70/55 lbs) (R/L=2)
Run 200m
50 Ring Dips
Run 200m
100′ Handstand Walk (50′ down – 50′ back)
Run 200m (perform once)

*If it’s too cold, you may Row 250m or Run 6 Wall Touches in place of the 200m Run.

**Scale the Handstand Walks with Bear Crawls x 2.