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Friday, November 17th, 2017

Gymnastics TEST: Strict Pull Ups

5 MINS:

Progress as far through an unbroken Pull Up ladder as possible. That is, one Pull Up, two unbroken, three unbroken etc.

 

-Must start from dead hang to chin over the bar, full extensions of arms at the bottom of each rep if going for unbroken sets

Scaled options:

-Use plates to stand on to do half pull ups

-Use barbell in rack bar pull ups

 

 

WOD: “Rankel”

20 min AMRAP:

6 Dead Lifts 225/155

7 Burpee Pull ups

10 American KB swings 70/53

200m run

 

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. 

 

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

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Thursday, November 16th, 2017

Strength: Oly Day - (13:30 total time on clock)

6 Periods of 2 minutes and 15 seconds each: 3 Position Snatch

Every Period complete:

High Hang Snatch (mid thigh or hip) + Hang Snatch (knee) + Snatch (from the ground)

 

-Go up in weight each round

-Power or Squat is acceptable

-Record final weight

 

WOD: “Batman”

For time: 

Buy In: 5 Rope Climbs 15’

 

Then 3 RFT:

8 Power Snatch 135/95

4 OHS 135/95

12 Box Jumps 24/20

 

 

ROM WOD: Coaches Choice

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Wednesday, November 15th, 2017

Gymnastics TEST: Kipping TTBs

5 MINS:

Progress as far through an unbroken TTBs ladder as possible. That is, one TTBs, two unbroken, three unbroken etc.

 

-Use the appropriate scaled option 

    -Leg Raises to parallel or higher

    -Knees to Chest/Elbows

    -Hanging Knee Raises

 

 

WOD: “Wonder Woman’

20 min clock

 

4 min AMRAP:

11/8 Cal Bike

10 Shoulder to Overhead 135/95

9/7 Cal bike

Then AMRAP Shoulder to Overhead

(Score only includes the AMRAP portion of Shoulder to Overhead reps.)

 

4 min rest

 

4 min AMRAP:

11/8 cal row

10 Burpees over the bar

9/7 cal row

Then AMRAP Burpees over the bar

(Score only includes the AMRAP portion of the Burpee reps.)

 

4 min rest

 

4 min AMRAP:

400m run 

The AMRAP Squat Clean Thrusters 135/95

(Score is total reps of Squat Clean Thrusters)

 

(Score this WOD as a whole. All reps from each AMRAP will be combined into one total score)

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Tuesday, November 14th, 2017

Strength: Dead Lifts: 15 mins

 

  1. Work up to 85% x 2
  2. 5 sets x 3 reps @ 70% (set up EMOM clock for 5 periods of 90 seconds each)

 

 

WOD: “Aquaman”

For Time: 12 min cap

21-15-15-21

Pull ups

Wall Balls

-After each round, you must complete 35 DUs (105 singles). The workout will end after your 4th round of 35 DUs.

 

ROM WOD: Coaches Choice

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Monday, November 13th, 2017

Gymnastics TEST: Kipping HSPUs

5 MINS:

Progress as far through an unbroken HSPU ladder as possible. That is, one kipping HSPU, two unbroken, three unbroken etc.

1-2-3-4-5-6…

 

-Use plates/abmat risers if you don’t think you will get past 5

-If using a box, add riser or deficit following same parameters as above.

 

 

WOD: Superman”

Death by Power Cleans

Every minute on the minute, increase number of power cleans by 1 rep. Minute one, do one power clean, minute two, do two power cleans and so on…

135/95 is rx weight

 

Score = Number of completed rounds plus reps from last uncompleted  round.

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Friday, November 10th, 2017

#redfriday #tributewod #honorthefallen #hall

 

Gymnastics TEST: Strict Pull Ups

EMOM x 5

Complete 5 Strict Pull Ups every minute.

 

-Must start from dead hang to chin over the bar, full extensions of arms at the bottom of each rep if going for unbroken sets

Scaled options:

-Use plates to stand on to do half pull ups

-Use barbell in rack bar pull ups

 

 

WOD: “Hall”

5 RFT:

3 Cleans 225/155 (80%+)

200m run

20 One arm KB swing snatches 53/35 (10 each arm)

(https://www.youtube.com/watch?v=6l2Iu26oWW8)

 

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

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Thursday, November 9th, 2017

Strength: Oly Day - 

6 Periods of 2 minutes and 15 seconds each: 3 Position Squat Clean

Every Period complete:

High Hang Squat Clean (mid thigh) + Hang Squat Clean (knee) + Squat Clean (from the ground)

 

-Go up in weight each round

-Record final weight

 

WOD: “House of Cards”

For Time: (12 min cap)

Buy in: 30/22 Cal Bike

10-9-8-7-6-5-4-3-2-1

HSPUs

TTBs

 

 

ROM WOD: Coaches Choice

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Wednesday, November 8th, 2017

Gymnastics Skill: TTBs

TEST: Strict TTBs

EMOM x 5

Complete 5 Strict TTBs every minute.

-Use the appropriate scaled option

-Leg Raises to parallel or higher

-Knees to Chest/Elbows

-Hanging Knee Raises

 

 

WOD: “Master of None”

For Time: (12 min cap)

33/25 Cal Row

7 Bar MUs

7 Power Snatch 155/105 (105/70)

6 Bar MUs

7 OHS 155/105

5 Bar MUs

7 Squat Clean 155/105

4 Bar MUs

7 Shoulder to Overhead 155/105

 

1 Bar MU = 2 CTBs/Pull ups or 3 Ring Rows

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Tuesday, November 7th, 2017

Strength: Dead Lifts: 15 mins

 

  1. Work up to 80% x 2
  2. 7 sets x 3 reps @ 65% (90 sec rest b/w sets)

 

WOD: “Orange is the New Black”

For time: (12 min cap)

75 DUs

25 Dead Lifts 185/125

35 Wall Balls

60 DUs

20 Dead Lifts

30 wall balls

45 DUs

15 Dead Lifts

25 wall balls

 

ROM WOD: Coaches Choice

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Monday, November 6th, 2017

 

 

Gymnastics TEST: Strict HSPUs

EMOM x 5

Complete 5 Strict HSPUs every minute.

 

-Use Deficit plates if too easy

-Use plates/abmat risers if too hard

-If using a box, add riser or deficit following same parameters as above.

 

 

WOD: “Stranger Things”

For Time: 15 min cap

22-18-14-10-6

Ring Dips

11-9-7-5-3

Cleans - increasing weight each round

 

Men: 135/155/185/205/225

Women: 95/105/125/135/145

 

-Any type of clean is acceptable

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Friday, November 3rd, 2017

TEST:

1 Strict TTBs every 15 seconds for 5 mins

 

WOD: “Tillman”

7 RFT:

7 Dead Lifts 315/205

200m run

15 Pull Ups

 

 

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

 

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.

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Thursday, November 2nd, 2017

Strength: Oly Day - 

10 min EMOM:

Snatch Balance from the rack, Increase weight each round

 

-record final weight

-May do OHS or Front Squat instead of Snatch Balance

 

 

WOD: “Dream Crusher”

For Time: (10 min Cap)

6 Thrusters 135/95

9 Power Snatch 135/95

12 Power Cleans 135/95

15 Pull ups

18 American KB swings 53/35

21 HSPUs

18 American KB swings 53/35

15 Pull Ups

12 Power Cleans 135/95

9 Power Snatch 135/95

6 Thrusters 135/95

 

 

ROM WOD: Coaches Choice

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Wednesday, November 1st, 2017

Gymnastics Test:

1 Strict HSPU every 15 seconds for 5 mins

 

WOD: “Psycho”

20 min clock:

PART A:

4 mins AMRAP:

3 rounds:

9 OHS 95/65

10 TTBs

Max Cal Air Bike/Cal Row/DUs

 

rest 4 mins

 

PART B:

4 mins AMRAP:

2 rounds:

8 OHS 135/95

15 TTBs

Max Cal Row/Air Bike/DUs

 

rest 4 mins

 

PART C:

4 mins AMRAP:

1 round:

7 OHS 165/115

30 TTBs

Max DUs/Cal Row/Air Bike

 

Each AMRAP Scored separately. Your score is the number of reps at each mono-structural activity. (Bike, Erg and DUs; does NOT include the reps of OHS and TTBs)

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Tuesday, October 31st, 2017

Strength:

1 RM Strict Press in 10 mins

 

Rest 2 mins

 

1 RM Push Press in 10 mins

 

WOD: “Halloween”

For Time: (12 min Cap)

Buy In: 10 Ring MUs (RX+) or Bar MUs (RX)

Then:

21-15-9

Dead Lifts 225/155

Box Jumps

Cash Out: 10 Ring MUs (RX+) or Bar MUs (RX)

 

1 Ring MU = 2 RX Dips or 2 Banded Dips or 3 Bench Dips

 

 

ROM WOD: Coaches Choice

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Monday, October 30th, 2017

Gymnastics Test:

1 Strict Pull Up every 15 seconds for 5 mins

 

WOD: “Nightmare on Elm Street”

12 min AMRAP:

Buy in: 40/32 Cal Row

 

Then AMRAP in remaining time:

30 Front Squats 95/65

30 Hang Power Cleans 95/65

30 Burpees over the Bar

 

Score is total reps (does not include rower cals)

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Friday, October 27th, 2017

Gymnastics Skill: TTBs

 

“Webster”

6 RFT: (30 min cap)

28 Wall Balls

400m run

2 Clean and Jerks 225/155

 

"Sergeant Sean Webster was born in Charlottesville, Virginia on Nov 10, 1984. Sean joined our Corps in 2003 and served until he ultimately lost his battle with PTSD in 2008. Sgt. Webster endured two different tours in Iraq, one in 2004 and another in 2005. Both tours awarding him a total of two purple hearts, a Navy and Marine Corps achievement medal with a “V” for combat valor and a Combat Action Ribbon. Needless to say Sean was the ideal Marine, sacrificing more than most and showing courage and valor through his time overseas.

 

After returning from his second tour Sean was placed in the Wounded Warriors BN in order to help recover from the injuries he sustained. Sean loved working out and even after being told not to run and to take it easy he would find himself out on the pavement. His good friend James mentioned how great of a runner he was even after his injuries. Nothing would slow him down. Sean was funny, charismatic, and had that indescribable quality about him that people could not resist. Even his Gunny loved Sean and knew this quality well. His sister Jessica described him as “handsome with a personality that everyone loved”.

 

Sean was loved by many, his family, nephews and nieces especially, and Marines alike. He was was the kind of guy that could show up in a new city and have friend in 12 hours, that was just his personality. Sean’s sister, after fondly mentioning her little brother as “a pain in” her “arse” remembers Sean most as an uncle. Although being a Marine meant that he could not see them often they loved their uncle Sean unconditionally.

 

We are honoring a remembering Sean for the man and Marine that he was, and in his friends and families eyes, will always be. Even up until the very end Sean was training the junior Marines around him looking to impart his knowledge and experience before they deployed. He was funny, kind hearted, loved and one hell of a Marine."

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Thursday, October 26th, 2017

Strength: Oly Day - 

10 min EMOM:

Squat Clean

 

WOD: “Six Feet Under”

For Time: (14 min Cap)

21 Dead Lifts 225/155

21 Burpees over the bar

9 Ring MUs (RX+) or 9 Bar MUs (RX)

15 Dead Lifts 225/155

15 Burpees over the bar

15 CTBs

9 Dead Lifts 225/155

9 Burpees over the bar

21 Pull Ups

 

 

ROM WOD: Coaches Choice

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Wednesday, October 25th, 2017

Gymnastics Skill: Pull Ups

 

WOD: “Deadwood”

4 min AMRAP:

36/30 Calorie Row

AMRAP: 3 Power Cleans + 3 Front Squats + 3 Push Jerks 135/95

 

rest 4 minutes

 

4 min AMRAP:

30/24 Calorie Row

AMRAP: 3 Power Cleans + 3 Front Squats + 3 Push Jerks 155/105

 

rest 4 minutes 

 

4 min AMRAP:

24/18 Calorie Row

AMRAP: 3 Power Cleans + 3 Front Squats + 3 Push Jerks 185/125

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Tuesday, October 24th, 2017

Strength:

Strict Press:

65% x 6

75% x 5

85% x 3

90% x 2

 

Push Press:

70% x 5, 80% x 4, 85% x 3, 90% x 2

 

WOD: “True Blood”

10 min AMRAP:

3 Power Snatch 135/95

9 HSPUs

12 Box Jumps 24/20

 

 

ROM WOD: Coaches Choice

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