8-31-17

Warm Up: – AMRAC 5

5 kip swings

5 burpees

10 sec HS hold

10 PVC/Bar Goodmorning + Squat

WOD: – EMOM 12

1. 15/12 cal row

2. 12 T2B

3. 20/15 pushups

REST 5 min

"Short & Sweet" (LC: 9/1/16)

Perform each movement as a "death by" EMOM.

Continue until failure on each. 

DU x 5 / SU x 10

15ft. Shuttle sprint

8-30-17

Warm Up: – 3 min PVC movements

3 min core mobility

4 min barbell warmup

WOD: – Record all sets completed

A. Find a heavy 5-rep SDHP in 10 min

B. Find a heavy 3-rep Sumo Deadlift in 15 min

C. Complete 5 sets @ 85-90% from above

3 Sumo DL + 5 SDHP 

D. 3 x 20 prone banded leg curls

8-29-17

Warm Up: – AMRAC 8:

200m run

15 T2B

20 jumping lunges

50 ft karaoke w/medball (25/25)

WOD: – "Kelly"

5 rounds for time

400m run

30 box jumps @ 24/20

30 wallballs @ 20/14

8-28-17

Warm Up: – 3 min PVC warmup

5 min barbell warmup

Strength: – OHS 1RM in 20 min

WOD: – 2017 CrossFit Games Event #12

For Time @ 75 reps or Reps Completed

"2223 Intervals"

In 2 min complete:

2 rope climbs

12 burpees

Max rep OHS @ 135/95

 – Rest 1 minute between intervals – 

8-25-17

Warm Up: – Ascending reps x 2's for 4 min:

Wallballs @ 20/14

Kip swings

V-ups

Mobility: – 90 sec each side/movement

Banded rack stretch

Tricep smash

—– 5 min barbell warmup —–

Strength: – E:90 sec for 8 rounds

1 squat clean 

WOD: – AMRAP 12

3 squat cleans @ 185

6 burpees OTB

9 wallballs @ 20/14

8-24-17

Warm Up: – 400m run

4 min KB warmup

WOD: – 5 rounds for time

400m run

15 kb snatch – Left Arm @ 53/35

15 kb snatch – Right Arm @ 53/35

Accessory: – 3 x 10 good mornings 

NTE 95/65

8-23-17

Warm Up: – AMRAC 6

2 rope pullups (alt top hand)

4 reverse burpees

6 inchworms

8 windmills (4 each)

10 cal row

— 4 min barbell warmup —

— 8 min barbell load up —

WOD: – 4 rounds for time

21 abmat situps

3 rope climbs

1 deadlift @ 315/225

Conditioning: – 3 x 300m sprint on rower

Rest as needed to give 100% on each

8-22-17

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Warm Up: – Run or Row 3 min

3 min Ring transition warm up 

AMRAC 5

3 ring transitions

2 walll walks w/pushup

5 kb deadlift

5 Russian kb swings

HERO WOD: – "Nate"

AMRAP 20

2 muscle ups

4 HSPU

8 kb swings @ 70/53

8-21-17

Warm up: – AMRAC 8

20 sec Jump rope

15 jumping lunges

10 cal row 

5 jumping knee tucks

5 kip swings w/hollow body

WOD: – Tabata (score= total reps)

DU

Rest 90 sec

Row for meters

Rest 90 sec

Broad jump x 10ft segments

Conditioning: – Run 1.5 miles without stopping

8-19-17

Warm Up: – Partner up & complete:

Ascending reps by 2's for 8 min

Air squat 

Burpee Box Jumps

DU / 2x SU

WOD: – For Time

50 – 40 – 30 – 20 – 10 

Back Squat @ 55/35

Pushups

Core Conditioning: – Ring L-sit

Accumulate 2 min