1-31-17

Warm Up: – AMRAC 8

200m run

10 jump squats

10 pushups

10 goblet squats

HERO WOD: – “Paul Pena”

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

7 Rounds, each for time: (time each round)

100m sprint

19 kb swings @ 70/53

10 burpee box jumps @ 24/20

REST 3 min

1-30-17

Warm Up: – EMOM 9

1. Row 250m

2. 6 x 2 bottom-up squats+box jump

3. NTE 10/8 strict pullups

Skills: – Rowing positions

Catch – Finish – Reset

WOD: – 2 rounds for reps

1000m row (4 min pace)

REST 1 min

Tabata DU/SU

REST 1 min

Tabata 25ft Shuttle run

REST 1 min

1-28-17

Warm Up: – 2 min PVC stretch

6 min barbell warmup

Skills: – Pistol practice – 8 min

—– 15 min lift & load for WOD —–

WOD: – AMRAP 12

3 hang squat snatch @ 135/95

3 bar muscle ups

3 pistols, each leg

1-27-17

Mobility: – 3 min core smash

6 min stretch session

Warm Up: – 4 min barbell warmup

Strength: – EMOM 6 

2 Push Press 

@ 70-75% 1RM (1/6/17)

WOD: – 4 Rounds for time:

20 S2OH @ 115/75

50 DU (sc: 150 SU)

1-26-17

Warm Up: – 4 min barbell warmup

5 min lift & load for WOD

WOD: – Situp + Back Squat Ladder @ 185/135

REST 3 min

Situp + Shoulder Press @ 115/75

REST 3 min

Situp + Deadlift @ 245/185

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

1-25-17

Warm Up: – 4 min barbell warm up

AMRAC 6 

300m medball run

10 T2B

5 burpees

8 min WOD prep time w/partner

PARTNER WOD: – For Time:

30 – 40 – 50 – 40 – 30

Deadlift @ 185/135

T2B

Bar over burpees

1-24-17

Warm Up: – EMOM 9

1. 24 walking lunges

2. 12 burpees + jump squats

3. 5 medball cleans + 5 thrusters

WOD: – For Time:(15 min cap)

"Clean Karen"

150 squat clean wallballs @ 20/14

Conditioning: – 4 x 400m runs

Rest 2 min between

1-23-17

Warm Up: – AMRAC 8

30 sec PVC stretch

10 banded pull-aparts

4 windmills @ "light"

30 sec DU / SU

Then:

3 X 7 jump squats @ 95/65

Skills: – Turkish Get-ups

WOD: – 5 Rounds for time:

150m row (SPRINT)

15 GHD situps

10 turkish get-ups @ 53/35

5 TU / 15 DU / 45 SU

REST 60 sec

1-20-17

Warm Up: – 5 min barbell warmup

AMRAC 5

1 round "Cindy"

5 pullups (work C2B after 1st round)

10 pushups 

15 air squats

8 Front to back thrusters @ 45/35

Skills: – Burpees !

WOD: – For Time:

15-12-9-6-3

C2B pullups

Thrusters @ 115/75

Box Jumps @ 24/20

1-19-17

Warm Up: –  2 min PVC work

90 sec Tricep smash

90 sec Rackmaster

2 min PVC work (a look @ rack pos.)

7 min barbell warmup

Skills: – Bar Muscle Ups (Pt. 2)

WOD: – A. Power Clean

3-3-3-3-3

B. 1 set Max Rep Back Squat

@ heaviest 3 rep above