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Friday December 15th, 2017

Gymnastics Skill and Strength Work: 10 mins

WOD: “T.U.P.”

For Time: (24 min cap)

15-12-9-6-3

Power Cleans 135/95

Pull Ups

Front Squats 135/95

Pull Ups

 

U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.

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Thursday, December 14th, 2017

Strength: Oly Day - (9:00 total time on clock)

6 Periods of 1:30 minutes each: “Overhead Work”

Every Period complete:

1 Push Jerk + 1 Split Jerk (or another push jerk)

 

From the Rack, complete the 2 lifts without re-racking the bar between lifts

 

-Go up in weight each round

-Record final weight

-Scaled Option: 2 Push Jerks or any Shoulder to Overhead

 

WOD: “Fort Sumter”

7 RFT: (16 min cap)

3 MUs (ring or bar)

4 Dead Lifts 315/215

5 HSPUs 

25 DUs (75 singles)

 

MU = 2 Dips

 

 

ROM WOD: Coaches Choice

fort sumter.jpg

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Wednesday, December 13th, 2017

 

Gymnastics Skill and Strength Work: 10 mins

WOD: “Shiloh”

15 Min Clock:

Part A: 

AMRAP x 3 mins: 

3 Squat Cleans 165/115

6 CTBs

(9 reps/round)

 

-Rest 3 mins

 

Part B:

AMRAP x 3 mins: 

10/7 cal bike

5 Burpee Box Jumps 24/20

(15/12 reps/round)

 

-Rest 3 mins

 

Part C:

AMRAP x 3 mins:

12 American KB Swings 70/53

9 Dead Lift 165/115

(21 reps/round)

 

Notes: 

Each AMRAP is scored separately

shiloh.jpg

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Tuesday, December 12th, 2017

Strength: 15 mins

Find 1RM Dead Lift

WOD: “Antietam”

For Time: (14 min cap)

3 TTBs

21 Thrusters 95/65

6 TTBs

15 Thrusters 95/65

9 TTBs

12 Thrusters 135/95

12 TTBs

9 Thrusters 135/95

15 TTBs

6 Thrusters 155/105

21 TTBs

3 Thrusters 155/105

 

 

ROM WOD: Coaches Choice

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Monday, December 11th, 2017

Gymnastics Skill and Strength Work: 10 mins

 

WOD: “Gettysburg”

For Time: (15 min cap)

3 Power Snatch 165/115 (80%)

3 Wall Balls 20/14

6 Power Snatch 165/115

9 Wall Balls

15 Power Snatch 85/65 (55%)

24 Wall Balls

39 Power Snatch 85/65

63 Wall Balls

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Friday December 8th, 2017

Gymnastics Skill and Strength Work:

 

2 Rounds for Quality:

3 Skin The Cats with :10 hold at bottom

:45 Left quad/hip stretch (https://youtu.be/UiGdPdoDZdY)

:45 Right quad/hip stretch

 

(Skin the Cat progression/Scale: (https://youtu.be/Gc0CNL5eOlE?t=18s)

 

1 Round for Quality:

5:00 of Handstand Work or Walks

Then 10 Wall Walks (nose to wall)

 

WOD: “Lund”

For Time: (25 min cap)

800m run

12 Pull Ups

24 American KB Swings 70/53

48 TTBs

96 Sit Ups (straight leg or butterfly)

48 Push Ups

24 American KB Swings 70/53

12 Pull Ups

800 meter Run

 

Former Marine Captain Bob Lund was commissioned in the Marine Corps in 1966 and served until 1971, spending nearly a year in Vietnam. During his time in Vietnam, Capt Lund flew over 500 missions as a helicopter gunship pilot engaging the North Vietnamese Army in over 45 fire fights while supporting Marine infantry and reconnaissance units. For his service in Vietnam he received four commendations for valor including the Distinguished Flying Cross. 

 

On October 2, 1968 while doing a low level search for the enemy Lund’s helicopter came under fire resulting in the helicopter crashing into a hill while evading incoming fire. Bob and the other crew members survived although sustaining injuries sending him to Guam for 4 months to recuperate before returning to action. After his time in Vietnam Lund spent the remainder of his time on active duty at Marine Corps Air Station Cherry Point, NC as a search and rescue pilot. Not only was Captain Bob Lund an outstanding Marine while on active duty but he has continued supporting Marines by working as a volunteer with the Marine Corps Scholarship Foundation for the past 8 years. During the current school year, the MCSF has given over 2,000 needs based scholarships amounting to over $6 million to the children of Marines and former Marines Even the name Lund goes back hundreds of years with the Family Crest of Arms containing the phrase Semper Fidelis. 

 

Although Bob Lund has done more than most he still says “The Marine Corps gave me more than I gave it, and I’m still trying to even the score” which perfectly demonstrates his dedication to the Corps.

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Thursday, December 7th, 2017

Strength: Oly Day - (12:00 total time on clock)

6 Periods of 2 minutes each: “Clean Work”

Every Period complete:

Power Clean + Hang Squat Clean; + Power Clean

 

WOD: “Yangtze”

12 min AMRAP:

30/21 Cal Bike

15 Dead Lifts 315/215 (75%)

10 MUs (ring or bar)

15 Burpees over the Bar

30 HSPUs

90 DUs

 

-(If you finish, then yes, back on the bike)

 

ROM WOD: Coaches Choice

yangtze.jpg

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Wednesday, December 6th, 2017

Gymnastics Skill and Strength Work:

 

3 Rounds for Quality:

10 False Grip Ring Row

6/3 Strict Ring Dip

5 Tuck Up Lower To L sit-Hang (https://youtu.be/uS2BZlZYMuE)

 

3 Rounds for Quality:

5 Tri-pod To Headstand (https://youtu.be/oSTuxpxSzhM)

5 Strict Chest to Bar Chin Up

5 High Box Jumps

 

WOD: “Mississippi”

For Time: (14 min cap)

6 Pull Ups

9 Squat Snatch 95/65

9 Pull Ups

7 Squat Snatch 115/75

15 Pull Ups

5 Squat Snatch 135/95

21 Pull Ups

3 Squat Snatch 155/105

mississippi.jpg

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Tuesday, December 5th, 2017

Strength: Dead Lifts: 15 mins

 

WOD: “Nile”

For Time: (12 min Cap)

20 Wall Balls (20/14)

5 Hang Power Cleans + 1 Jerks (155/105)

18 Wall Balls

4 Hang Power Cleans + 2 Jerks

16 Wall balls

3 Hang Power Cleans + 3 Jerks

14 Wall Balls

2 Hang Power Cleans + 4 Jerks

12 Wall Balls

1 Hang Power Clean + 5 Jerks

 

Jerks can be any shoulder to overhead

 

ROM WOD: Coaches Choice

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Monday, December 4th, 2017

Gymnastics Skill and Strength Work:

 

3 Rounds for Quality:

5 Tri-Pods (10 sec holds) (https://youtu.be/no7MyxA7Zwc)

Bridge Hold x :10

5 Sit Up to Pancake (https://youtu.be/VLkTPamwNSs)

 

3 Rounds for Quality:

10/5 Elevated Feet Ring Push Ups

15 Superman Rocks

 

WOD: “Amazon”

20 Min Clock:

Part A: 

AMRAP x 4 mins: 

5 Bear Complex w Sand Bag 80/50

10 Burpees over the Sand Bag

(15 reps/round)

 

-Rest 4 mins

 

Part B:

AMRAP x 4 mins: 

12/8 Cal Air Bike

8 CTBs

24 Air Squats

(M:46 reps/round ~ F: 42 reps/round)

 

-Rest 4 mins

 

Part C:

AMRAP x 4 mins:

15 Russian KB Swings 53/35

10 American KB Swings 53/35

5 (each arm) Single Arm KB Swing Snatches 53/35

(https://youtu.be/6l2Iu26oWW8)

(35 reps/round)

 

Notes: 

Each AMRAP is scored separately

 

1 rep = Bear Complex = Power Clean + Front Squat + Shoulder to Overhead + Back Squat + Shoulder to Overhead from the Back

amazon.jpg

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Friday December 1st, 2017

Gymnastics Skill and Strength Work:

 

WOD: “BROWNWOOD DALLAS 5”

For Time:

50 Burpees

        

Then 5 Rounds of:

10 Wall Ball 20/14

10 Shoulder-to-Overhead 95/65

10 Pull-Ups

10 Box Jumps 24/20

10 Sit-Ups

        

Then, 800 meter Run

 

Crossfit Brownwood (Brownwood, TX, USA) created this workout "in honor of the 5 Dallas officers killed in the tragic events on 7/7/2016" where five officers (Lorne Ahrens, Michael Krol, Michael J. Smith, Brent Thompson and Patrick Zamarripa) were killed by a shooter in Dallas, TX during a Black Lives Matter rally. "We commemorate them for making the ultimate sacrifice in service to the communities they serve and protect." "Brownwood Dallas 5" was first performed as the workout of the day at their gym 16 days after the attack.

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Thursday, November 30th, 2017

Strength: Oly Day - (12:00 total time on clock)

6 Periods of 2 minutes each: Snatch Complex

Every Period complete:

Snatch + Overhead Squat

 

-Any type of Snatch is acceptable

-Go up in weight each round

-Record final weight

 

WOD: “Sam Adams”

For Time: (12 min cap)

36/27 Cal Row

54 Wall Balls 20/14

36 Dead Lifts 225/155

108 DUs (324 Singles)

 

ROM WOD: Coaches Choice

sam adams.jpg

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Wednesday, November 29th, 2017

Gymnastics Skill and Strength Work:

 

“Blue Moon”

20 min Clock

4 min AMRAP:

15 Power Snatch 135/95

Max Cal Air Bike

 

Rest 4 mins

 

4 Min AMRAP:

15 Squat Cleans 135/95

Max Reps Burpees over the bar

 

Rest 4 mins

 

4 Min AMRAP:

15 Shoulder to Overhead 135/95

Max Reps TTBs

 

Score is all the reps of “Max” reps

(Cal Bike + Burpees + TTBs)

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Tuesday, November 28th, 2017

Strength: Dead Lifts: 15 mins

 

WOD: “Anchor Steam”

For Time: (12 min cap)

20 Power Cleans 135/95

30 HSPUs

15 Power Cleans 155/105

20 HSPUs

10 Power Cleans 185/125

10 HSPUs

 

 

ROM WOD: Coaches Choice

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Monday, November 27th, 2017

Gymnastics Skill and Strength Work:

 

 

WOD: “Sierra Nevada”

15 Min Clock:

AMRAP x 3 mins: Max Reps Rope Climbs to 15’ 

 

-Rest 3 mins

 

AMRAP x 3 mins:  Max Reps Bear Complex w Sand bag (80/50) (Complete Bear Complex = 1 rep)

 

-Rest 3 mins

 

AMRAP x 3 mins: Max Reps OHS (135/95)

 

 

Notes: 

Score = Total combined reps completed

 

1 Rope Climb = 3 CTBs or 3 Pull Ups or 6 Ring Rows

 

Bear Complex = Power Clean + Front Squat + Shoulder to Overhead + Back Squat + Shoulder to Overhead from the Back

sierra-nevada-logo.jpg

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Wednesday, November 22nd, 2017


 

Gymnastics/Skill Work:

 

3 Rounds for Quality:

12-20 Hollow Rocks

12-20 Superman Rocks

5 Broad Jumps

 

3 Rounds for Quality:

10/5 Push Ups with feet elevated or weight on back

30 Double Unders

 

 

WOD: “The Force Awakens”

3 RFT: 12 Min cap

50 Air Squats

10 Hang Power Snatch 115/75

5 Bar MUs

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Tuesday, November 21, 2017

 Strength: Dead Lifts: 15 mins


  1. Work up to 90% x 2
  2. 5 sets x 3 reps @ 75% (90 sec EMOM)



WOD: “The Clone Wars”

11 Min AMRAP:

Buy in: 100 DUs (300 Singles)


Then AMRAP:

30 Wall Balls 20/14

30 Dead Lifts 155/105

-15 TTBs

25 Wall Balls

25 Dead Lifts

-15 TTBs

20 Wall Balls

20 Dead Lifts

-15 TTBs

15 Wall Balls

15 Dead Lifts (225 reps at this point - do not include DU reps)

-AMRAP TTBs with remaining time.


ROM WOD: Coaches Choice

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Monday, November 20th, 2017

 

 

 

Gymnastics/Skill Work:

Foundational Gymnastics Strength and Flexibility:

 

4 Rounds for Quality:

15 Push Ups

10 Strict Chin Ups

5 High Box Jumps

 

3 Rounds for Quality:

Bridge Ups x 5 

Pancake x 30 seconds 

Hold Bottom of Ring Dip x 10-15 seconds

 

WOD: “A New Hope”

15 min Clock

3 min Clock:

2 Rounds of:

9 Power Cleans 135/95

9 Front Squats

9 Jerks

Then AMRAP Clusters in remaining time

 

-3 min rest

 

3 min Clock:

2 rounds of:

6 Power Cleans 155/105

6 Front Squats

6 Jerks

Then AMRAP Clusters in remaining time

 

-3 min rest

 

3 min Clock:

2 Rounds of:

3 Power Cleans 185/125

3 Front Squats

3 Jerks

Then AMRAP Clusters in remaining time

 

Score is number of clusters reps from all three rounds.

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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.

Rankel.jpg

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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

batman.jpg

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