WODs for 12/11/17-12/16/17

12/11

Warm-up

1 Round Cindy
2x15s Plank and superman hold
10 G/H bridges
30s each Pigeon stretch
10 Pike push up
10 Scap pull up
30s Lat stretch
10 yard Side lunges
10 yard heel raises
30s each Calf stretch

Strength/Skill

Back Squat

*25 min to establish 1RM

WOD

4 RFT
6 Thrusters (95/65/45)
8 Kipping Pull-ups
10 Wall Balls (20/14/12)

 

12/12

Warm-up

250m Row
10 each Single leg g/ h bridges
10 Kneeling hip hinge
10 Prone “y”
30s each Windmill stretch
10 yard Side lunges
10 yard Samson
10 each Shoulder diagonal pattern with light plate

Strength/Skill

Snatch Grip Complex: 6x

2 Deadlifts Power Shrugs + 2 High Pulls +
1 Power Snatch + 1 Squat Snatch

WOD

For Time
10 Box Jumps (30/24/20)
5 Hang Squat Snatch (115/80/55)
15 Box Jump Overs (24/20/18)
5 Hang Power Snatch
20 Prisoner Box Step ups (20/18) (45/35/25)
5 OHS

 

12/13

Warm-up

10 Ring rows
10 Multi position squats
10 yard Heel raises
10 yard Toe raises
10 yard Quad to high kicks
30s each Calf stretch
10 Push up to plus
30s Chest stretch

Strength/Skill

2500m Row

*250m Sprint, 500m Moderate Pace

WOD

5 RFT
5 Modified Manmaker’s (35/25/15)
10 Front Squats (95/65/45)
15 Double Unders

 

12/14

Warm-up

10 Multi position squats
10 G/H bridges
2x15s Plank and superman hold
30s each Lunge stretch
10 Push up to plus
30s each Lat stretch
30s Chest stretch

Strength/Skill

Clean Complex: 6x

2 Power Shrugs + 2 High Pulls +
1 Power Clean + 1 Squat Clean

WOD

EMOM 24
Minute 1: 5 Power Cleans @ 70% of 1RM
Minute 2: 30 Air Squats
Minute 3: 12 Burpees
Minute 4: 15 Calorie Row
Minute 5: Rest

 

12/15

Warm-up

10 Pike push up
10 quarter squats
2x10s Hollow hang
10 each Shoulder diagonal pattern light plate
10 each 1/2 Kneel kb press light kb
10 Push up to plus
30s each Chest stretch
10 yard Samson + twist
10 yard Quad stretch

Strength/Skill

Push Press

*20 min to establish 1 RM

WOD

AMRAP 12
10 KB SDLHP (70/55/35)
20 Abmat Sit ups
10 Push Press (95/65/45)
20 Push ups w/ hands on Barbell

 

 

12/16

Strength/Skill

Cross Body DB Single Leg RDL 3×6
w/ Reverse DB Lunge x8 per leg
–superset–
Seated Box Jump x6

WOD

“Brehm”
For Time
10 Rope Climbs
20 Back Squats (225/155/105)
30 Handstand Push-Ups
40 cal Row

WODs for 12/4/17-12/9/17

12/4

Warm-up

-200m Row
-10g G/H bridges
-30s Side plank & Front plank
-30s Pigeon
-10 Push up to plus
-5 Ring row squeezes
-10yd Heel scoops
-10yd Heel raises
-30s Calf stretch

Strength/Skill

1RM Clean

*20min to establish 1RM

WOD

3 RFT
-400m run
-12 power cleans (135/95/65)
– 6 bar muscle ups

 

12/5

Warm-up

-10 Ring rows
-10 Hip thrusters on bench
-10yd Samson
-10yd Side lunges
-30s Cross arm body shoulder stretch
-10yd Inverted hamstring

Strength/Skill

Tabata x2
V-ups
Hollow Hold
Supermans
Plank

WOD

For time:
-100 KBS (70,65/35)

*every time you drop the bell, 15 cal row.

 

12/6

Warm-up

-10 Air squats
-10 Single leg g/ h bridge
-2x15s Plank hold
-10 Push up plus only
-30s Seated glute stretch
-30s Chest stretch
-5 Ring row squeezes

Strength/Skill

Deadlift 1RM

*20min to establish 1RM

WOD

21-15-9
-Burpees over bar
-DL (225/185/135)

 

12/7

Warm-up

-2 Rounds Cindy
-30s Chest stretch
-30s Lat stretch
-10y Heel raises
-10yd Toe raises
-1 min Foam roll calf
-30s Calf stretch
-10yd Side lunges
-30s Wrist stretch

Strength/Skill

Bench Press
4×8 @65%
-superset-
Ring Rows until failure

WOD

16 min AMRAP
-20 pistols
-10 wall balls (AHAP)
-3 rope climbs

 

12/8

Warm-up

-10yd Toe walks
-10yd Samson + twist
-10yd Dide lunges
-2x10s Hollow hang
-(Do skill)
-30s Up dog
-10 Pike push up
-5yd Inch worm + push up plus
-5 Ring row squeezes
-30s Lat stretch
-10 Multi position squat

Strength/Skill

100 Single Unders
80 Russian Twists
60 Mt. Climbers
40 Hollow Rocks
20 T2B

WOD

10 RFT: Alternating

-1-10 HSPU
-10-1 Pull ups
*20 DU after each round

 

12/9

Strength/Skill

OHS

10, 8, 6, 4, 2, 2

WOD

AMRAP 15
9-12-15-18-etc.
-Push Press (115/80/55)
-K2E
-D-ball slams (55/35/25)
-Sit ups

WODs for 11/27/17-12/2/17

11/27

Warm-up

-10 G/H Bridges
-10 Prone “y”
-30s Pigeon stretch
-30s Lat stretch
-10yd Heel raises
-30s Calf stretch
-5x Burgener warm-up

Strength/Skill

Snatch balance
3×3 @70% 1RM OHS

WOD

For time:
30 C2B
20 OHS (155/105/75)
15 C2B
10 OHS

 

11/28

Warm-up

-10 Scapular pull up
-10 Push up plus only
-10yd Samson
-10yd Inverted hamstring
-30s Chest stretch
-10 Pike push up
-10 Multi position squat
-10yd Walking quad
-10yd Side lunges
-30s Wrist stretch

Strength/Skill

Ring Work:

15min to work on 2 modifications of choice:

-Ring row
-Ring pull up
-Ring T2B
-Skin the cat
-Ring dips
-Muscle up

WOD

For time:
20 Burpees
15 DL (185/135/95)
15 Box jumps (24/20/18)
10 DL (255/175/125)
10 T2B
5 DL (295/205/175)
800m run

 

11/29

Warm-up

-10 Multi position squat
-1 min Foam roll quad
-2x10s Plank and side plank hold
-30s Pigeon stretch
-10yd Heel raises
-10yd Toe raises
-30s Calf stretch
-10 Ring row squeezes
-10yd Heel scoops

Strength/Skill

Front Squat

20min to find 1RM

WOD

“Jackie”

For Time:
1,000m row
50 Thrusters (45/35)
30 Pull ups

 

11/30

Warm-up

-10 Pike push up to push up plus
-5yd Inch worm stretch
-5x Quadruped “y” & “t”
-5 Single leg g/h bridges
-10yd Heel scoops
-30s Chest stretch
-30s Calf stretch

Strength/Skill

“Ring Around the Tire”

WOD

AMRAP 20
200m run
20 KBS (55/35/20)
10 DB Push Press (10R, 10L) (55/35/25)
10 HRPU

 

12/1

Warm-up

-10 Hip thrusters on bench
-10 Pike push up to push up plus
-10 Multi position squat
-30s Cross arm body shoulder stretch
-30s Chicken wing stretch
-10x Quad “y”
-5 Kipping ring rows
-10yd Side lunges

Strength/Skill

Hang Power Clean
3×5 @50%

Hang Squat Clean
3×3 @75%

WOD

For Time:
-250m row
-10yd Handstand walk
-25 Slam balls
-10 HSPU
-25 Wall balls
-10 yd OH plate walking lunges (45/25/15)
-25 Push ups
-10 Squat cleans (165/115/80)

 

12/2

Warm-up

Coach led

Strength/Skill

Snatch Grip DL
2×5 @60%

Low Hang Snatch Grip Power Shrug
2×5 @60%

Low Hang Snatch Grip High Pull
2×5 @60%

WOD

Partner WOD:
AMRAP 18
2 min on 2 min off alternating
-10 Ring rows
-10 Hang power snatch (75/55/35)
-20 Sit ups
-20 Alternating pistols
-30 DU
-30 Sit ups

WODs for 11/20/2017-11/26/2017

11/20

Warm-up

-2 rounds Cindy
-30s lat stretch
-2x10s hollow hang
-10 quad “y”
-10 yard side lunges
-10 yard quad to high kick
-30s each calf stretch

Strength/Skill

2500m row
sprint 100m after every 250m

WOD

Tabata Push Press (Dumbbell -weight athlete’s choice)
-rest 1 min-
Tabata Air Squat
-rest 1 min-
Tabata Handstand Hold
-rest 1 min-
Tabata Hollow Hold
-rest 1 min-
Tabata Row (meters)

 

11/21

Warm-up

-250m row
-2x10s each plank and superman hold
-10 yard Samson
-10 yard side lunges
-30s each cross arm body shoulder stretch
-10 yard quad

Strength/Skill

2 Rounds:

25 V-ups
25 MB Twists
25 Hollow Rocks
25 Supermans

WOD

AMRAP 14:
8 Wall balls
4 Back squats (160/115/80)

**add 2 reps to each exercise every round.

 

11/22

Warm-up

-10 g/ h bridges
-10 pike push up
-2x10s each side plank
-30s pigeon stretch
-10 push up to plus
-10 scap pull up
-30s mod skin the car

Strength/Skill

Clean Complex

Hang Clean + Touch and Go Clean & Jerk
+ Touch and go Squat Clean & Jerk

*5 Sets for Load

WOD

For time:
3 Rounds
-10 ring dips
-10 box jumps (24/20/18)

3 rounds
-10 DB power cleans (55/35/25)
-10 DB alt. lunges

3 rounds
-10 burpees
-10 pull ups

 

11/23

Warm-up

Coach Led

Strength/Skill

Mobility

WOD

Thanksgiving with the Girls
For Time:
Helen’s House
-400 m Run
-21 Kettlebell Swings (53/35)
Fran’s House
-15 Thrusters (95/65)
Nancy’s House
-400 m Run
-15 Overhead Squats (95/65)
Angie’s House
-20 Pull-ups
-20 Push-ups
-20 Sit Ups
-20 Air Squats
Grace/Isabel’s House
-20 Ground To Overhead (95/65)
Kelly’s House
-400 m Run
-30 Box Jumps 24/20
-30 Wall Balls 20/14

 

11/24

Warm-up

-10 multi position squat
-1 min foam roll calf
-10 yard heel raises
-10 yard inverted hamstring
-10 yard Samson
-5 yard inch worm stretch to push up plus only
-5 ring row squeezes
-5 kipping ring rows

Strength/Skill

Tabata 8
-L-sit
-Tire Flips
-DU’s
-Hollow Hold

WOD

Death by EMOM
10 slam balls (50/35/25)
5 DL (255/180/125)

 

11/25

Warm-up

Coach Led

Strength/Skill

Mobility

WOD

“Moose”

1000m Row

THEN: 10 Rounds
-7 Bar Facing Burpees
-3 Thrustsers (95/65)

THEN:
1200m Run w/ MB (20/16)

**PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred.

He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

10 rounds represents his joining the US Army in 2010. 7 represents the month he was K.I.A.; 3 represents the day.

The oldest mention we could find of this WOD, including from Ready Set Beast, credits “Bear River CrossFit” as the originator.

WODs for 11/13/17-11/18/17

11/13

Warm-up

-1 round Cindy
-5/arm half kneel kb press
-2x10s each side plank hold
-10g/ h bridges
-30s cross arm shoulder stretch
-10 yard Samson + twist
-10 yard high knee pull

Strength/Skill

DB Turkish Get-up

3×3/arm

WOD

Becky’s AOTM WOD: “OH. MY. GOD. Becky… Look at that WOD”!
5 Bear Complex (115/85/45)
10 Burpees
20 T2B
30 yard OH Plate walking lunges
40 Alternating DB Snatches (55/35/25)
50 DU
5 Bear Complex
50 Kettlebell Swings (70/55/35)
40 HRPU
30 yard OH Plate walking lunges
20 Pull ups
10 Wall Balls (20/16/14)
5 Bear Complex

 

11/14

Warm-up

-10 strict press pvc
-10 ohs pvc
-10 pass thru
-10 good mornings
-7 each side lunges back rack pvc
-10 yard quad stretch
-10 yard butt kick march
-30s each pigeon stretch
-10 push up plus only

Strength/Skill

BB Press Complex

2 Push Press + 2 Push Jerk
+ 1 Split Jerk

6 sets for Load

WOD

AMRAP 15
-5 Box jumps (30/24/20)
-10 Ring rows
-15yd Bear crawl
-20 Alternating pistols

 

11/15

Warm-up

-250m row
-10 yard inch worm with push up plus
-2x15s each side plank hold
-5 ring row squeezes
-30s each chicken wing stretch
-10 yard heel raises
-10 yard toe raise

Strength/Skill

EMOM 12

Odd minutes: 30sec row
Even minutes: 10 Handstand shoulder taps

WOD

4 RFT
-10 T2B
-20 KBS (70/55/35)
-30 air squats
-40 DU

 

11/16

Warm-up

-10 multi position squats
-10 total g/ h bridges
-30s each lunge stretch
-10 each prone “y” & “t”
-5 scap pull ups
-10 ring rows
-30s each lat stretch
-30s each windmill stretch
-10 push up plus only to inch worm

Strength/Skill

Touch and Go Squat Snatch
3, 3, 3, 3, 3 @75%

WOD

For Time
-9 Power snatches (115/75/55)
-21 Cal row
-15 OHS
-15 Cal row
-21 C&J
-9 Cal row

 

11/17

Warm-up

-5 kipping ring row squeezes
-10 push up into push up plus
-2x10s each plank and superman hold
-10 yard heel scoops
-10 yard heel raises
-10 yard toe raises
-10 yard Samson
-10 hip thrusters
-30s mod skin the cat
-30s each chest stretch

Strength/Skill

Manmaker

2, 2, 2, 2, 2 AHAP

WOD

3 5min Rounds of max reps at each station.

0:00-2:00 400m run then DU (scaled 200m run/single unders)
2:00-3:00 DB push jerks (35s/25s/15s)
3:00-4:00 Sit ups
4:00-5:00 DB hang squat cleans (35s/25s/15s)

**rest 5 min after each round. Total time = 25 min.

 

11/18

Strength/Skill

Single Arm Bottoms up KB Reverse Lunge
2×10/leg @35/20

Front Squat
1, 1, 1, 1, 1 @65%, 75%, 85%, 95%, 100%

WOD

For time:
18 Wall ball squat cleans (20/16/14)
12 Thrusters (115/80/55)
6 Rope Climbs
12 Wall ball squat cleans
8 Thrusters
4 Rope Climbs
8 Wall ball squat cleans
4 Thrusters
2 Rope Climbs

WODs for 11/6/16-11/11/17

11/6

Warm-up

N/A

Strength/Skill

Row
2x1000m w/ 2min Rest

WOD

23min EMOM

1′ Max power cleans (175/125/85)
2′ Rest
3′ Max C2B
4′ Rest
5′ Max double under
6′ Rest

 

11/7

Warm-up

N/A

Strength/Skill

HSPU

-Technique
-Modifications

WOD

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

-Front squat (185/135/95)
-HSPU
-K2E

 

11/8

Warm-up

N/A

Strength/Skill

1 Mile Run

WOD

For Time:

250m row
25 slam balls (50/35/25)
25 air squats
25 push jerks (95/65/45)
25 sit ups
25 KBS (55/35/20)
25 pushups
25 wall balls (20/14/12)

 

11/9

Warm-up

N/A

Strength/Skill

Single Arm Ring Row
4×8 w/ 3sec Squeeze

Bench Press
10, 8, 8, 6, 6, 4, 4, 2

WOD

“OPEN 14.3” 2014 CROSSFIT GAMES OPEN WOD
As Many Reps as Possible in 8 minutes
10 Deadlifts (135/95 lbs)
15 Box Jumps (24″/20″)
15 Deadlifts (185/135 lbs)
15 Box Jumps
20 Deadlifts (225/155 lbs)
15 Box Jumps
25 Deadlifts (275/185 lbs)
15 Box Jumps
30 Deadlifts (315/205 lbs)
15 Box Jumps
35 Deadlifts (365/225 lbs)
15 Box Jumps

 

11/10

Warm-up

N/A

Strength/Skill

OHS
1×10 @ 50%
5×5 @ 75%

WOD

AMRAP 12

1 Squat snatch (95/65/45)
1 OHS
1 Muscle up

**Add 1 rep to each exersize each round till time is up

 

11/11

Warm-up

N/A

Strength/Skill

Peg Board Play

WOD

“PHEEZY” HERO WOD
3 Rounds For Time
5 Front Squats (165/105 lbs)
18 Pull-Ups
5 Deadlifts (225/155 lbs)
18 Toes-to-Bar
5 Push Jerks (165/105 lbs)
18 Hand-Release Push-Ups

WODs for 10/30/17-11/4/17

10/30

Warm-up

-10 push up to plus
-10 ring row squeezes
-30s each lat stretch
-10multi position squat
-10 yard walking quad to high kick
-10 yard Samson
-10 yard side lunges
-30s each pigeon stretch
-30s each calf stretch

Strength/Skill

Front Rack KB Bulgarian Split Squat
4×6/leg
–superset–
100m KB Farmers Carry (70/55/35)

WOD

“LURONG 50’S CHIPPER”
For Time
50 Wall Ball Shots (20/14)
50 Alt. Dumbbell Snatches (70/50 lbs)
50 Alt. Pistols
50 C2B Pull ups

 

10/31

Warm-up

-300m row
-10 yard heel raises
-10 yard toe raises
-10 yard inverted hamstring
-10 yard Samson
-10 push up into inch worm stretch
-10 scapular pull up

Strength/Skill

100m Run
10 T2B
200m Run
15 T2B
400m Run
15 T2B
200m Run
10 T2B
100m Run

WOD

21-15-9 Reps for Time
Calorie Row
Medicine Ball Cleans (20/14 lbs)
Bent over Row (95/65/45)
Burpees

 

11/1

Warm-up

-10g/ h bridges
-2x10s each plank and superman hold
-30s each lunge stretch
-10 prone “y”
-30s each chicken wing stretch
-30s each calf stretch
-10 pass thru pvc
-30s each external rotation with pvc
-5 steps each burgener with snatch balance

Strength/Skill

Snatch Complex: 15-20min for Load

4 Snatch Grip Dealifts + 3 Hang
Power Snatch + 2 OHS + 1 Squat
Snatch

WOD

AMRAP 15
200m run
3 Power Snatch @ 60 % of max
5 OHS
20 slam ball Sit Ups (15#)

 

 

11/2

Warm-up

-10 multi position squats
-10 hip thruster on bench
-2x10s hollow hang
-10 yard walking quad
-10 yard high knee pull
-10 yard butt kick march
-10 yard butt knee march
-10 yard Samson + twist

Strength/Skill

10 V-ups
20 Hollow Rocks
30sec Plank
40 Abmat Sit-ups
50 Flutter Kicks in Hollow Rock Position
60sec Plank
50 Flutter Kicks in Hollow Rock Position
40 Abmat Sit-ups
30sec Plank
20 Hollow Rocks
10 V-ups

WOD

AMRAP 10
-10 tire jump in and outs
-10 tire flips
-10 deadlifts (255/175/125)

 

11/3

Warm-up

-10 each skater squat
-10 yard high knee pull
-10 yard heel raises
-30s each calf stretch
-10 yard toe raises
-10 push up with plus
-2x10s each plank and side plank hold
-10 power jump to squat land

Strength/Skill

Single Leg Box Step Downs
4×6/leg @BW
–superset–
Good Mornings
4×6 @3:3:3 Tempo

WOD

For Time
5 Front Squats @ 60% of max
20 Barbell Push Ups
5 Front Squats
15 HRPU
5 Front squats
10 Ring push ups
5 Front squats
5 HSPU

 

11/4

Strength/Skill

Klokov Complex
1 DL + 1 Squat Clean + 1 Paused Front Squat
+ 1 Push Press + 1 Paused Split Jerk

*20min cap to perform 8 sequences of the given
complex to establish 1RM

WOD

5 RFT w/ 15 min. cap
10 Wall balls 20/14/12
10 bar facing burpees
2 Squat C&J @ 70% of max

WODs for 10/23/17-10/28/17

10/23

Warm-up
-1 round Cindy
-10 yard side lunge
-5 yard inch worm with push up plus only
-5 each scorpion stretch
-10 yard inverted hamstring
-10 yard high knee pull
-30s each chicken wing stretch

Strength/Skill

Back Squat
1×10 w/ Empty bar
1×8 @ 50%
4×6 @ 70%

WOD

For Time:
60 Push ups
50 Air Squats
40 KBS (55/35/20)
30 cal row
20 HSPU
10 Thrusters (155/105/75)

 

10/24

Warm-up

-2x10s each hollow and superman hold
-5 ring row squeezes
-5 kipping ring row to waist
-7 push up to down dog to up dog
-10 prone “y”
-30s each lunge stretch
-10 yard butt kick march
-10 yard high knee march

Strength/Skill

Pull-up Technique and Drills
-Strict
-Kipping
-Butterfly

WOD

“Dead Ahead”
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

 

10/25

Warm-up

-row 250/run 200m
-5 ring row squeezes
-10 band pull apart light band
-5 each half kneel kb press
-10 yard Samson + twist
-10 yard walking quad to high kick
-30s each wrist stretch

Strength/Skill

Bench Press w/ 5sec Eccentric Phase
1×10 w/ Empty bar
1×8 @ 50%
4×6 @ 70%

WOD

Tabata:
4′ Wall balls
rest 2
4′ Man makers (45/25/15)
rest 2 min
4′ Rope Climb
rest 2′
4′ Sit ups

 

10/26

Warm-up

-1 round Cindy
-2×10 each pallof hold medium band
-10 yard Samson + twist
-10 yard heel raises
-10 yard heel walks
-5 yard inchworm with pike push up
-10 yard high knee pull
-10 total single leg hip thrusters

Strength/Skill

DB Side Plank Rotational Twist
3×10/side

Single Leg Plank W/ Hands in Rings
3x15sec/leg

Weighted Single DB Superman Hold
3x30sec

WOD

Every 2 Min for 8 Min total, 6 min of work
35 DU
8 burpees over bar
Max Front Squat (115/80/55) in remaining time
Rest 1′
35 DU
8 burpees over bar
Max power cleans (115/80/55) in remaining time
Rest 1′
35 DU
8 burpees over bar
Max Shoulder to Overhead (115/80/55) in remaining time

 

10/27

Warm-up

-2x10s each side plank hold
-10g/ h bridges
-10 scap pull ups
-2x10s each hollow hang
-10 yard heel scoops
-10 yard Samson
-10 yard walking quad
-10 yard heel raises
-10 yard inch worm stretches

Strength/Skill

Supinated Grip Deadlift @ 3:2:5:1 Tempo
1×10 (75/55/35)
1×8 @ 40%
3×6 @ 60%

WOD

For Time
400m run cash in
21-15-9
Deadlifts (225/155/105)
T2B
500m row cash out

 

10/28

Strength/Skill

20min To work on lift of choice

WOD

“Harper”
AMRAP 23
9 C2B Pull ups
15 Power Cleans (135/95)
21 Air squats
400m run w/plate (45/35)

 

**Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.**

WODs for 10/16/17-10/21/17

10/16

Warm-Up

-row 250
-2x10s hollow hold
-10 yard heel raises
-10 yard walking quad
-10 yard heel scoops
-10 push up to plus
-10 total shoulder RAIL
-30s each chicken wing stretch
-5 kipping ring row

Strength/Skill

Double Under Practice

WOD

“FREAK” For Time: (FRAN, EVA, ANNIE, KELLY COMBO):
21 Thrusters (95/65/45)
21 Pull ups
800m Run
30 KBS (55/35/20)
30 Pull ups
50 DU (scaled 150 singles)
50 Abmat Sit ups
400m Run
30 Box Jumps (24/20/18)
30 Wall Balls (20/14/12)

 

10/17

Warm-Up

-1 round Cindy
-5 yard pike push to to inchworm
-10 scap pull up
-30s clasp hands behind back stretch
-10 hip thrusters
-10 yard Samson + twist
-10 yard side lunges

Strength/Skill

PVC Bouncy Bar OHS
4×5 w/ 5:3:5:3 Tempo
–superset–
DB Bench
4×10

WOD

3 RFT
-10 OH Walking Lunges (95/65/45)
-10 GHD Sit-ups
-10 cal Row
-10 SDLHP

 

 

10/18

Warm-Up

-10 multi position squat
-10 push up plus to pike push up
-10 yard walking quad to high kick
-10 yard high knee pull
-10 yard toe walks
-10 yard Samson
-10 yard inverted hamstring
-10 hip thrusters

Strength/Skill

Single Leg KB Front Rack Box Squats
4×5/leg
–superset–
Bottoms Up KB Front Squat
4×5

WOD

AMRAP 8
-15 Sit ups
-10 Burpees over bar
-5 Push press (95/65/45)

*2min Rest

AMRAP 6
-10 T2B
-10 Deadlifts
-30 DU

 

10/19

Warm-Up

-10 ring row squeezes
-10 squats
-10 push up with plus
-10 hip thrusters
-30s lat stretch
-10 yard Samson + twist

Strength/Skill

4x500m Row w/ 1 min rest

WOD

For Time
21-18-15-12-9-6-3
-Hang Power Cleans (65/45/35)
-C2B Pull ups
-Hollow Rocks

 

10/20

Warm-Up

-row 250
-10s each plank, side plank, superman hold
-10g/ h bridges
-2x30s thoracic extension
-5 each shoulder RAIL
-10 prone “y”
-30s each lunge stretch
-10 yard butt kick march
-10 yard backwards hip rotation
-30s each chicken wing stretch

Strength/Skill

Snatch EMOM 12

1′: 2 Snatch Grip DL’s + 1 Snatch Grip DL Power Shrug
2′: 2 Snatch Grip DL’s + 1 Snatch Grip DL Power Shrug
3′: Rest
4′: 2 Snatch Grip Power Shrugs + 1 Snatch Grip High Pull
5′: 2 Snatch Grip Power Shrugs + 1 Snatch Grip High Pull
6′: Rest
7′: 1 Snatch Grip High Pulls + 1 Snatch + 1 Snatch Balance
8′: 1 Snatch Grip High Pulls + 1 Snatch + 1 Snatch Balance
9′: Rest
10′: 1 Power Snatch + 1 Squat Snatch
11′: 1 Power Snatch + 1 Squat Snatch
12′: 1 Power Snatch + 1 Squat Snatch

WOD

For time
800m Run
6 Rounds:
3 Power Snatch (115/80/55)
6 Push ups
9 Air Squats
400m Run
4 Rounds:
3 Power Snatch
6 Push ups
9 Air Squats
200m Run
2 Rounds:
3 Power Snatch
6 Push ups
9 Air Squats

 

 

10/21

Warm-up

Coach led

Strength/Skill

N/A

WOD

 

“Helen meets Grace” Barbells for Boobs WOD
In a Team of 2, Complete For Time:
Teams of 2:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.

3 Rounds for Time:
400m Run
21 Kettlebell Swings (55#/35#)
12 Pull-ups

Then Complete:
30 Clean & Jerks (135#/95#)

WODs for 10/9/17-10/14/17

10/9

Warm-up

-200 Run
-15s each Plank, Side plank, Superman hold
-10 total Single leg Hip Thruster
-10 Ring rows
-30s each Cross arm body stretch
-30s each lunge stretch
-10 yard Heel scoops
-10 Power jump to squat land

Strength/Skill

Every 90 secs x 9 sets

1 Power Clean + 1 Squat Clean – Reset between reps (First set at 60%, increase weight as you’re able to.)

WOD

4 RFT (11 min time cap)
6 Squat Clean (175/125/85)
12 HSPU
200m run (sub 250 Row)

 

10/10

Warm-up

-250 Row
-1 min foam roll quad
-10 yard heel raises
-10 yard butt kicks march
-10 yard side lunges
-5 yard inch worm with push up
-5 each prone “y” and “t”
-7 kipping ring row
-30s each lat stretch

Strength/Skill

Front Squat
5×5 @65%
–superset–
Weighted Pull-ups
5×5

WOD

AMRAP 8
20 Wall balls (20/14/12)
5 Ring MU

 

10/11

Warm-up

-10 Ring rows
-10 Multi position squats
-10 yard Walking quad to high kick
-10 yard Samson stretch
-10 yard High knee march
-10 G/H bridges.

Strength/Skill

2500m Row w/stroke change every 500m
28spm-24spm-20spm-24spm-28spm

WOD

For Time
30-20-10
GHD sit ups (Scaled abmat sit ups)
Box Jumps (24/20/18)
Thrusters (95/65/45)

 

10/12

Warm-up

-200m Run/250 Row
-2x10s each Hollow and Superman hold
-10 total Single leg G/H bridge
-15s each direction Lunge stretch twist
-30s each Windmill stretch
-5 Kipping ring row to waist
-10 Push up to plus
-30s each Chest stretch

Strength/Skill

Kang Squat
5×5

WOD

For Time
60 DU
50 T2B
40 Ring Dips
30 Pull Ups
20 Medball Cleans (20/14/12)
10 Shoulder Press (95/65/45)

 

10/13

Warm-up

-1 round Cindy
-2x10s hollow hang
-10 yard heel scoops
-5yard inch worm with pike push up
-10 yard Samson
-10 yard quad stretch
-10 yard butt kick march
-5 ring row squeezes
-10 each leg swings (f, s, rotation)

Strength/Skill

KB Complex: 5 Sets
-3 KB DL’s + 3 KB Clean’s + 3 KB Press’s

WOD

AMRAP 12
6 Front Squats (185/135/95)
6 Bar facing Burpees
12 Deadlifts
12 Evil Wheels

 

10/14

Strength/Skill

200m Run
-30sec Rest
400m Run
-1min Rest
-800m Run
-2min Rest
400m Run
-1min Rest
200m Run

WOD

“THE CHIEF”
Five 3-minute AMRAPs in 19 minutes
AMRAP 3
3 Power Cleans (135/95 lbs)
6 Push Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times

***”Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it would be appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”