30 September 2015

Thursday 1 October

Happy October!!!

STRENGTH
Deadlift: 8, 6, 3, 2, 1 (95%) The sets of 8, 6, 3, and 2 are warm-up sets. Gradually increase weight building up to your 95%.

METCON
For time:
T2B
Hang Power Clean (95 / 55#)

EXTRA CREDIT
3 x 1min Side Plank (30 sec each side)
1 min rest in between


29 September 2015

Wednesday 30 September

SKILL
Power Clean and Jerk: 1x5+3 (50%), 1x5+3 (55%), 1x5+3 (60%), 1x5+3 (65%)

Overhead Squat: 1x5 (50%), 1x5 (60%), 1x5 (70%), 1x5 (80%)

METCON
AMRAP 6:00
10 Pull-Ups 
5 Deadlifts (185 / 135#)

New t-shirts, women's tanks, and jump ropes have arrived. They're $25 each. See Barry if you'd like to purchase a shirt or jump rope (or both). 

28 September 2015

Tuesday 29 September

STRENGTH
Push Press: 5-5-5-5-5; Start at 65% and increase weight each set

METCON
5 rounds for time:
35 Double Unders
200m Run

EXTRA CREDIT
50 Kettlebell Floor Press for time

New t-shirts, women's tanks, and jump ropes have arrived. They're $25 each. See Barry if you want to purchase. 

27 September 2015

Monday 28 September

STRENGTH
Front Squat: 1x5 (60%), 1x5 (70%), 1x5 (75%), 1x5 (75%)

METCON
3 rounds for time:
200m Run
7 Push press (115 / 75#)
14 Ring Dips

T-shirts, women's tanks, and jump ropes are in. They're $25 each. See Barry if you want to purchase one. 

24 September 2015

Friday 25 September

STRENGTH
Strict Press: 5-5-5-5-5; starting at 60% and increasing weight each set

METCON
“Annie”
For time:
Double Unders
Abmat Sit Ups

T-shirts and tanks are in. See Barry if you want to buy one. 

23 September 2015

Thursday 24 September

STRENGTH
Back Squat: 1x5 (60%), 1x5 (65%), 1x5 (70%), 1x5 (75%)

METCON
Buy In: 20 Burpees
4 Rounds:
50m Walking Lunges
30 Push Ups
Buy Out: 20 Burpees

New t-shirts and women's tanks are on the way. See Barry if you want to reserve a shirt or tank in your size. The shirts/tanks are $25. We also have jump ropes for sale. These are ropes from Rogue. You get one set of handles and two cables for $25. 

22 September 2015

Wednesday 23 September

SKILL WORK
3 Position Snatch (2 from each position, Top-down):
1x1 (50%), 1x1 (60%), 1x1 (65%), 1x1 (70%), 1x1 (65%)

METCON
For time:
100 reps of Bench press @ .75 body weight

21 September 2015

Tuesday 22 September

STRENGTH
Deadlift: 5X3 (65%)

METCON
3 RFT
1 min per station, 1 min rest after each round
Pull Ups
Handstand Pushups
V-Ups
Hand Release Push Ups

EXTRA CREDIT
Tabata American Kettlebell Swings (53 / 35#)

20 September 2015

Monday 21 September

STRENGTH
Front Squat: 1x5 (60%), 1x5 (65%), 2x5 (70%)

METCON
10 x 1 Min Run, rest 1:30
Score is based on total distance run

New t-shirts and women's tanks are on the way. See Barry if you want to reserve a shirt or tank in your size. The shirts/tanks are $25. We also have jump ropes for sale. These are ropes from Rogue. You get one set of handles and two cables for $25. 

17 September 2015

Friday 18 September

STRENGTH
Deadlift: 8, 6, 3, 3x1 (85%) The sets of 8, 6, and 3 are warm-up sets. Gradually increase weight building up to your 85%.

METCON
AF WOD for the AF Birthday
For Time (20min time cap): 
20 Thursters
20 SDHP
20 Push Jerks 
20 Overhead Squats
20 Front Squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. 

16 September 2015

Thursday 17 September

STRENGTH
Back Squat: 1x5 (60%), 1x3 (70%), 1x2 (80%), 1x2 (90%), 1x1 (95%)

METCON
For Time:
21-15-9
Push Press (95 / 55#)
Pull-Ups

EXTRA CREDIT
100 Abmat Situps for Time

15 September 2015

Wednesday 16 September

SKILL WORK
Clean from Mid Thigh: 1x5 (50%), 1x5 (60%), 1x5 (65%), 2x5 (70%)

Clean Grip Lift Off
1x5 (50%), 1x5 (60%), 1x5 (70%), 1x5 (75%), 1x5 (80%)

METCON
5 rounds for time:
9 Deadlifts (115 / 95#)
6 Hang Power Snatches (115 / 95#)
3 Overhead Squats (115 / 95#)

14 September 2015

Tuesday 15 September

STRENGTH
Front Squat: 1x5 (65%), 1x4 (75%), 1x4 (80%), 1x4 (85%)

METCON
10 rounds for time:
10 Abmat Situps
10 Air Squats
10 Kettlebell Snatches, 5 each arm (53 / 35#)

EXTRA CREDIT
3 x 1min Side Plank (30 sec each side)
1 min rest in between

13 September 2015

Monday 14 September

STRENGTH
Push Jerk: Start at 65% and work up to a NEAR maximal effort, 1-1-1-1-1

METCON
AMRAP 15:00
10 Ring Dips
2 50m Sprints, 10 second rest in between
10 Sledge Hammer Swings, each arm

10 September 2015

Friday 11 September

STRENGTH
Deadlift: 8, 6, 3, 3, 2x2 (82.5%) The sets of 8, 6, 3, and 3 are warm-up sets. Gradually increase weight building up to your 82.5%.

METCON
For Time:
2001 Meter Run (1mile run sub)
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest To Bar Pullups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (2pood/1.5pood)
11 T2B
11 Dead Lifts (170/120)
11 Push Jerks (110/75)
2001 Meter Row (1 mile run sub)

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

09 September 2015

Thursday 10 September

STRENGTH
Back Squat: 1x5 (65%), 1x5 (70%), 1x5 (75%), 1x5 (80%)

METCON
For Time (20 minute time cap): 
Jumping Back Squats (45 / 35#)
10 Russian Kettlebell Swings (53 / 35#)
15 American Kettlebell Swings (53 / 35#)
20 Abmat Situps
25 Power Snatch (95 / 55#)
25 Power Clean and Jerk (95 / 55#)
20 Abmat Situps
15 American Kettlebell Swings (53 / 35#)
10 Russian Kettlebell Swings (53 / 35#)
5 Jumping Squats (45 / 35#)

EXTRA CREDIT
3 x 1min Plank
1 min rest in between

08 September 2015

Wednesday 9 September

SKILL WORK
Snatch Complex (Pull / Pull / Snatch)
1x1 (55%), 1x1 (65%), 1x1 (75%), 1x1 (85%), 1x1 (75%)

Snatch Grip Lift Off
1x3 (70%), 1x2 (80%), 1x2 (90%), 1x2 (100%), 1x2 (110%), 1x2 (120%)

METCON
AMRAP 10:00
6 Handstand Push Ups
4 Hang Power Cleans (115 / 75#)
150 m Ladder Run (run 25m down and back, run 50m down and back)





07 September 2015

Tuesday 8 September

STRENGTH
Push Press  1-1-1-1-1
Start at 65% and work up to a NEAR maximal effort

METCON
3 RFT
10 Overhead Squats (135 / 95#)
50 Double Unders

06 September 2015

Monday 7 September

STRENGTH
Front Squat: 1x5 (60%), 3x5 (65%)

METCON
Death by Pull Ups: 1 rep + 1 rep each minute
Continue until you can no longer complete the reps inside the minute period. 

03 September 2015

Friday 4 September

STRENGTH
Front Squat: 1x5 (65%), 1x4 (75%), 1x4 (80%), 1x4 (85%)

METCON
For Time (12 min time cap)
150m Sprint 
15 Thrusters (95 / 55#)
15 Pull-Ups 
15 Push Presses (95 / 55#)
150 Single Jump Rope
15 Overhead Squat (95 / 55#)
15 Wall Balls (20 / 14#)
15 Power Cleans (95 / 55#)

02 September 2015

Thursday 3 September

STRENGTH
Deadlift: 3x2 (80%)

METCON
6:00 AMRAP 
10 Box Jumps (24 / 20)
3 Squat Cleans (155 / 105)

EXTRA CREDIT
20 Turkish Get Ups (53 / 35#) - 10 each arm


01 September 2015

Wednesday 2 September

SKILL WORK
Clean Complex (Pull / Pull / Clean and Jerk)
1x1 (50%), 1x1 (60%), 1x1 (70%), 1x1 (80%), 1x1 (70%)

High Hang Power Clean 
1x3 (50%), 1x3 (60%), 1x3 (70%), 1x3 (75%), 1x3 (70%)

METCON
4 rounds for time:
400m Run
30 Push Ups
15 Pull Ups