Monday, July 27, 2015

Strength
Strict Press
4 x 1 @ 95%
*up to 3 minutes of rest between sets

Conditioning
(20 Minute Cap)
5 Rounds for Time
50′ Handstand Walk
25 Wall Balls (20/14 lbs)
10 Shoulder to Overhead (135/95 lbs) (Rx+ 165/110 lbs)

*scale the Handstand Walk with a 100′ Bear Crawl, a 30 second Handstand Hold against the wall or 30 second holds at the top of a Push-up position.

3:30 Cardio Load
Surprise!

Saturday, July 25, 2015

8 AM
Open Gym

9 AM
Partner WOD

For Time
Buy-In
Run 500m
-then-
15 Rounds
10 Wall Balls (20/14 lbs)
10 Burpees
10 Toes to Bar
-then-
Cash-Out
Run 500m

*Both partners run and then partition the reps however you’d like.

10 AM
Hero WOD

“Adrian”
7 Rounds
3 Forward Rolls
5 Wall Climbs
7 Toes to Bar
9 Box Jumps (30/24″)

adrian

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

Friday, July 24, 2015

Strength
Deadlift
4 x 2 @ 90%
*up to 2:30 rest between sets

Conditioning
For Time
Run 500m
25 Deadlifts (135/95 lbs) (Rx+ 185/125 lbs)
25 Push-ups
Run 400m
20 Deadlifts
20 Push-ups
Run 300m
15 Deadlifts
15 Push-ups
Run 200m
10 Deadlifts
10 Push-ups
Run 100m
5 Deadlifts
5 Push-ups

3:30 Cardio Load
For Time
100 Double Unders
50 Sit-ups
40 Ring Rows
30 Hand-Release Push-ups
20 DB Thrusters (35/25 lbs)
Run 500m

*Run the 500m once and then go back up the list

Thursday, July 23, 2015

5:30 Mobility Class: Come see Dr. Jason and Dr. Kate Martinez as they lead us through another hour of mobility! This class will run alongside the 5:30 WOD so come join the 4:30 WOD and use this class as a cool-down! Free to members – $10 for drop-ins!

Strength
Weighted Strict Pull-ups
5-5-5-5-5

*use the heaviest weight possible for each set
*if you are unable to use weight, or even perform a Strict Pull-up without weight, use the lightest band possible or perform the most horizontal Ring Rows you possibly can

Conditioning
Death by:
Ring Rows, Pull-ups, CTB Pull-ups, or Bar Muscle-ups (your choice)

*Minute 1: Perform 1 rep – Minute 2: Perform 2 reps – Minute 3: Perform 3 reps – etc.

*You do not have to perform each set unbroken – just complete the required number of reps in order to move on to the next minute. Once you do not complete the required number of reps, you are done with the workout. You may scale the movement further at any point during the workout if you would like to continue on (so if you start with Bar Muscle-ups and the time is going to lap you, you may switch to CTB Pull-ups or Pull-ups if you’d like).
*TAPE YOUR HANDS OR WEAR SOME SORT OF HAND PROTECTION. IF YOU ARE ABOUT TO TEAR, PLEASE MOVE TO RING ROWS! :)

Wednesday, July 22, 2015

Strength
Strict Press
4 x 2 @ 90%
*up to 2:30 rest between sets

Conditioning
Complete the Following for Time
1-2-3-4-5-6-7-8-9-10
Shoulder to Overhead (135/95 lbs) (Rx+ 185/125 lbs)
20-18-16-14-12-10-8-6-4-2
Box Jumps (24/20″) (Rx+ 30/24″)

3:30 Cardio Load
4 Rounds for Time
Run 400m
25 KB SDHP (55/35 lbs)
25 ABMAT Sit-ups
25 Box Jumps (24/20″)

Tuesday, July 21, 2015

Strength
5 Minutes
Every 20 seconds, starting at 0:00, perform:
1 Power Clean

*choose your weight and you may add weight as you go

Conditioning
Complete the Following for Time
10 Power Cleans (95/65 lbs) (Rx+ 135/95 lbs)
15 Bar-Facing Burpees
20 Power Cleans
25 Bar-Facing Burpees
30 Power Cleans
35 Bar-Facing Burpees

Monday, July 20, 2015

Strength
Back Squat
4 x 2 @ 90%
*up to 2:30 rest between sets

Conditioning
For Time
21-15-9
Overhead Squats (115/75 lbs) (Rx+ 155/105 lbs)
Ring Dips
Double Unders x 3

*scale the Overhead Squats with Front Squats

3:30 Cardio Load
21 Minute Clock

27-21-15-9 (10 minute cap)
Wall Balls (20/14 lbs)
Pull-ups
*with remaining time perform AMRAP of Wall Touches

-rest 1 minute-

27-21-15-9 (10 minute cap)
Walking Lunges (R/L=1)
KB Swings (55/35 lbs)
*with remaining time perform AMRAP Calorie Row

Saturday, July 18, 2015

8 AM
Open Gym

9 AM
Partner WOD

30 Minute AMRAP
500m Run
40 Air Squats
30 Sit-ups
20 Push-ups
100′ Bear Crawl

*Both partners will Run, but then you will alternate reps on the movements. However, both partners will complete every rep – the reps will not be shared. Both partners will complete the Bear Crawl.

10 AM
Hero WOD

8 Rounds for Time
5 Front Squats (185/125 lbs)
26 Ring Push-Ups

gator

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.