WOD 10/30/14

3 more days for this 2-week challenge. Keep accumulating those squat holds.

Pre-WOD (Skills/Strength):
Group warm-up

WOD:
Tailpipe-ish
3RDS – Triplet
250m Row
2xKB Hold in Front Rack (24/16)
Squat Hold (Adv: OH w/ 85#)

Post-WOD (Challenge/Cool-down):
Stretching

WOD 10/29/14

4 more days for this 2-week challenge. Keep accumulating those squat holds.

Pre-WOD (Skills/Strength):
10-1
Romanian Deadlift (115/85)
Ab Rollers

WOD: Partnered – Outside
20min AMRAP
200m Sprint – Each partner does this
OH Hold with Barbell – “Resting” partner holds this during the run
20 Front Squats (115/85)
– Break up reps between partners as desired

Post-WOD (Challenge/Cool-down):
Squat holds + stretching

WOD 10/28/14

Into our second week of the 2-week challenge. Keep accumulating those squat holds.

Pre-WOD (Skills/Strength):
4×5 Push Jerk
Rest 90sec between

WOD: 20min Cap
20 Push-ups
30 KB Swings
4 Lengths OH Walking Lunge
800m Run
4 Lengths OH Walking Lunge
30 KB Swings
20 Push-ups

Post-WOD (Challenge/Cool-down):
4x 30sec FLR Hold
Stretching

WOD 10/27/14

On our second week of the 2-week challenge. Accumulate those squat holds.

Pre-WOD (Skills/Strength):
5×3 Hang Snatches
Rest 90sec between

WOD:
3RDS
400m Run
7x Hang Cleans (225/155#)

Post-WOD (Challenge/Cool-down):
3RDS
40sec Arch Hold w/ PVC
40sec Hollow Hold w/ PVC
hollow-arch hold

WOD 10/24/14

Be on time (12:10) or early. Need to be ready to go. Hero WOD Friday.

Pre-WOD (Skills/Strength):
2 RDS
5 Pull-ups
10 Push-ups
15 Air Squats

WOD:“Murph”
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Murph-1

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Some of you will have to do a 1/2 Murph or a 1/4 Murph, but most will be doing a full Murph.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

(Courtesy of crossfit.com)

http://en.wikipedia.org/wiki/Michael_P._Murphy

Post-WOD (Challenge/Cool-down):
Stretch (if time allows)

WOD 10/23/14

Two-week challenge under way. Accumulate those squat holds.

Pre-WOD (Skills/Strength):
5mins of Double Unders
Goal of unbroken sets. If you don’t have them you have 5mins of practice.
Beginner: 10-15-20-25-30
Advanced: 10-20-30-40-50

WOD: “Randy”
75x Power Snatches (75#)

randy
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Post-WOD (Challenge/Cool-down):
Stretch and squat holds

WOD 10/22/14

Two-week challenge under way. Accumulate those squat holds.

10676341_10152836498519319_7634356275105574089_n

Pre-WOD (Skills/Strength):
5×3 Front Squats
– Heavy weight (close to 80% of max) with 3-count down, 3-count hold and then back up.

WOD:
CASH IN: 400m Run
21-15-9
Cleans (95/65)
Box Step ups with loaded BB (95/65)
CASH OUT: 400m Run

Modifications:
Power Cleans
Walking Lunges
Adjust weight down.

Post-WOD (Challenge/Cool-down):
Stretch those hamstrings, glutes, etc.

WOD 10/21/14

Two-week challenge under way. Accumulate 5mins to squat hold position each day. Break up anyway you want but cannot do an interval shorter than 30secs. Chest needs to stay upright, knees out and core activated.

Pre-WOD (Skills/Strength):
15mins to build up to 3-rep max touch and go Snatches.

WOD:
5RDS
5 Snatchs @ 75% of 3rep max from above
10 Bar Hop Burpees
Rest 90secs

Post-WOD (Challenge/Cool-down):
800m Run for time

WOD 10/20/14

A new two-week challenge starts today. Details to be revealed at Mondays workout.

Pre-WOD (Skills/Strength):
Superset
5×3 Deadlift (HEAVY)
5×5 High Box Jump

WOD: KB Complex – 15min AMRAP
5 Russian Swings
5 Right Arm Cleans + Squat
5 Right Arm Presses
10 Halos (5 each direction)
5 Left Arm Presses
5 Left Arm Cleans + Squat
5 American Swings

Post-WOD (Challenge/Cool-down):
2RDS
3x Inch Worms
– Long extension for form
– Hold hollow on hands and feet 10 seconds
30sec Prone Cobra
30sec Bridge

WOD 10/17/14

A new two-week challenge starts Monday (10/20). Details to be revealed at Mondays workout.

Pre-WOD (Skills/Strength):
3RDS – Superset
3 Wall Walks
6 Push-ups
9 MB Cleans

WOD:
Partnered
10min AMRAP
Cleans (135/95)
Deadlift hold with bar

Partner A does 5x Cleans while partner B holds bar in deadlift fully extended position. Score is total Clean (w/ squat) completed in 10mins. Clean reps only count when partner is in locked out deadlift hold position.

Post-WOD (Challenge/Cool-down):
400m easy jog