Wednesday, July 8, 2015

Strength
Strict Press
4 x 4 @ 80%
*up to 90 seconds of rest between sets

Conditioning
10 Minute AMRAP
5 Strict Press (95/65 lbs) (Rx+ 135/95 lbs)
10 Box Jumps (24/20″) (Rx+ 30/24″)
50′ Handstand Walk

*scale the Handstand Walk with a 30 second Handstand Hold against the wall or a hold at the top of a Push-up.

3:30 Cardio Load
4 Rounds for Time
400m Run (12 Wall Touches if raining)
15 Box-Overs
15 Push-ups
15 Wall Balls
15 Pull-ups

Friday, July 3, 2015

*We will be closed Saturday, July 4! Have a safe and sober ;) Independence Day!*

In honor of the Holiday Weekend, today’s WOD will follow a rep scheme of 7/4/1776.

Bald-Eagle-Wallpaper

Conditioning
7 Rounds for Time
Run 400m
17 Hang Power Cleans (75/55 lbs) (Rx+ 95/65 lbs)
7 Box-Overs (24/20″) (Rx+ 30/24″)
6 Muscle-ups

*Scale the Muscle-ups with Bar Muscle-ups or Ring Rows x 2

Monday, June 29, 2015

Strength
Strict Press
4 x 5 @ 75%
*Rest a max of 1:15 between sets

Conditioning
For Time
Run 500m
10 Shoulder to Overhead (165/115 lbs) (Rx+ 225/155 lbs)
Run 400m
10 Shoulder to Overhead
Run 300m
10 Shoulder to Overhead
Run 200m
10 Shoulder to Overhead
Run 100m
10 Shoulder to Overhead

3:30 Cardio Load
For Time
50 KB Swings (55/35 lbs)
50 Box Jumps
50 Calorie Row
50 Ring Rows
50 Walking Lunges (R=1, L=2)
500m Run

Saturday, June 27, 2015

8 AM
Open Gym

9 AM
Partner WOD

6 Rounds for Time
100m Buddy Carry
10 Ground to Overhead (135/95 lbs) (Rx+ 185/125 lbs)
20 Toes through Rings
30 Wall Balls (20/14 lbs)

10 AM
Hero WOD

“Ricky”

20 Minute AMRAP
10 Pull-ups
5 DB Deadlifts (70/55 lbs)
8 Push Press (135/95 lbs)

ricky

U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

Friday, June 26, 2015

Strength
10 Minutes
Establish a Max Load for the Following Complex
1 Power Clean + 1 Hang Squat Clean

*scale the Hang Squat Clean with a Hang Power Clean

Conditioning
For Time
18-15-12-9-6-3
30′ Farmer’s Carry (55/35 lbs) (Rx+ 70/55 lbs)
Sledgehammer Strikes (R/L=1)
Overhead Walking Lunges (R/L=1) (45/35 lbs)
Handstand Push-ups

*scale the Handstand Push-ups with Hand-Release Push-ups
*set up cones 30′ apart for the Farmer’s Carry. One KB/DB in each hand. Cone to Cone = 1 rep.

3:30 Cardio Load
For Time
20-18-16-14-12-10-8-6-4-2
Wall Balls (20/14 lbs)
Burpees
DB Push Press (35/25 lbs)
*Run 200m after each round