SWOD:
9x1 C&J every 90 secs
3 sets each at 65/75/85%
WOD:
4RFT
4MU
15 T2B
20 FSQ (115/75)
100m Farmer carry (24/16kg)
9x1 C&J every 90 secs
3 sets each at 65/75/85%
WOD:
4RFT
4MU
15 T2B
20 FSQ (115/75)
100m Farmer carry (24/16kg)
Saturday, May 31, 2014
Friday, May 30, 2014
Thursday, May 29, 2014
29 May 14 Deathlifts, Row, and Turbo Stones......
Deadlift touch and goes 10x2 @ 2 sets @ 55/60/65/70/75 Each 1 min 15 sec
WOD:
Row 500m, 12 atlas stone DL 110/75
Row 500m, 8 atlas
stone DL
Row 500m, 4 atlas stone DL
$Out:30 GHR
3x5 plate toss and catch
3x5 plate toss and catch
Wednesday, May 28, 2014
Tuesday, May 27, 2014
27 May: As Much Awesome As Possible
SWOD:
15min max heaving snatch balance
WOD:
15min AMRAP
5 Strict HSPU
10 Pullups
15 BJ (30/24)
15min max heaving snatch balance
WOD:
15min AMRAP
5 Strict HSPU
10 Pullups
15 BJ (30/24)
Monday, May 26, 2014
26 May Memorial Day "Murph"
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
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.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
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.
Saturday, May 24, 2014
24 May: Pheezy
"Pheezy"
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
Post time to comments.
\
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
Post time to comments.
\
Thursday, May 22, 2014
23 May "Small"
Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
Post time to comments.
Enlarge image
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
Post time to comments.
Enlarge image
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
22 May "Jag 28"
"Jag 28"
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
Enlarge image
Enlarge image
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
Read about Senior Airman Forester:
http://www.airforcetimes.com/article/20120624/NEWS/206240314/Combat-controller-gets-posthumous-Silver-Star
Silver Star Citation:
http://www.sgtmacsbar.com/CCTPhotos/Gallery24/Silver%20Stars/Forester.html
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
Enlarge image
Enlarge image
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
Read about Senior Airman Forester:
http://www.airforcetimes.com/article/20120624/NEWS/206240314/Combat-controller-gets-posthumous-Silver-Star
Silver Star Citation:
http://www.sgtmacsbar.com/CCTPhotos/Gallery24/Silver%20Stars/Forester.html
Wednesday, May 21, 2014
21 MAY: Row
SWOD:
20min Power Clean Max
WOD:
250m Row
Rest as long as it takes you
500m Row
Rest same
750m Row
20min Power Clean Max
WOD:
250m Row
Rest as long as it takes you
500m Row
Rest same
750m Row
Tuesday, May 20, 2014
20 MAY: 7000/5000
SWOD:
Squat 9x2 every 90 secs at 75% 1RM
WOD:
Move a total of 7000/5000 pounds G2OH
Squat 9x2 every 90 secs at 75% 1RM
WOD:
Move a total of 7000/5000 pounds G2OH
Monday, May 19, 2014
Saturday, May 17, 2014
17 MAY: 4RFT
SWOD:
Variable tempo bench
(Eccentric-Bottom Position-Concentric)
* = explosion
6 sets of 2
sets 1-2: 1-1-*
3-4: *-1-*
5-6: *-*-*
WOD:
4RFT
25 OH Barbell Lunge (45/35)
15 Ring dips
40 Doubles
Variable tempo bench
(Eccentric-Bottom Position-Concentric)
* = explosion
6 sets of 2
sets 1-2: 1-1-*
3-4: *-1-*
5-6: *-*-*
WOD:
4RFT
25 OH Barbell Lunge (45/35)
15 Ring dips
40 Doubles
Friday, May 16, 2014
16 May: Chipper
20min max DL
WOD:
3 Rope Climbs
20 BJ (24/20)
25 WBS
50 AMSU
25 WBS
20 BJ
3 Rope Climbs
WOD:
3 Rope Climbs
20 BJ (24/20)
25 WBS
50 AMSU
25 WBS
20 BJ
3 Rope Climbs
Thursday, May 15, 2014
15 May Burpee Pullups and Running.......
SWOD:
Find 3 RM hang power clean
WOD: 25 min time cap
30 burpee pullups, run 800m, 20 BP, run 400m, 10 BP, run 200m
Alternate is Row 1000/500/250
For burpee pullups for athlete with no pullups, perform a burpee and a jumping pullup
$Out:
Strict Ring Dips 3x5
1 min tricep press downs with hardest bands as many reps as possible
rest 1 min
30 sec press downs
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