W.O.D.

  • Tuesday Aug 30

    WOD

    Rest Day
    Open/Active Recovery
    North 11-1 and 530-7pm
    South 11-1 and 5pm-630

  • Monday Aug 29

    WOD

    Strength
    Shoulder Press
    1-1-1-1
    Push Press
    1-1-1-1
    Jerk
    1-1-1-1

    Conditioning
    10-9-8-7-6-5-4-3-2-1 reps of
    Alt DB Snatch
    TTB

    **Choose load. Should be fast and TnGO

  • Sunday Aug 28th

    WOD

    “Mexican Jumping Beans”
    10 Squat Cleans, 100 Double-Unders
    8 Squat Cleans, 80 Double-Unders
    6 Squat Cleans, 60 Double-Unders
    4 Squat Cleans, 40 Double-Unders
    2 Squat Cleans, 20 Double-Unders
    RX1 - 155/105 Rx2 – 135/95 RX3 - 115/85

    -compliments of CFNE

    FX
    5 Power Cleans + 5 Front Squats 20 II attempts 80 singles
    4 Power Cleans + 4 Front Squats 20 II attempts 60 singles
    3 Power Cleans + 3 Front Squats 10 II attempts 40 singles
    2 Power Cleans + 2 front squats 10 II attempts 20 singles
    1 Power Clean + 1 front squats 5 II attempts 10 singles

  • Saturday Aug 27th

    WOD



    Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

    Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

    DVB

    For time:
    Run 1 mile with a 20/14. medicine ball
    Then, 8 rounds of:
    10 wall-ball shots
    1 rope ascent
    Run 800 meters with a 20/14. medicine ball
    Then, 4 rounds of:
    10 wall-ball shots
    1 rope ascent
    Run 400 meters with a 20/14. medicine ball
    Then, 2 rounds of:
    10 wall-ball shots
    1 rope ascent

    *You may complete this workout as a team. If done as a team both athletes must run the full distance and share the carrying of the ball.

  • Friday Aug 26

    Rest Day! Closed

    Great job to all who completed Randy, Isabel, and Loredo. It was a tough cycle.

  • Thursday Aug 25th

    WOD

    "Isabel"
    30 Power Snatches 145/95

    or

    "Randy"
    75 Power Snatches 75/55

    10:00 Cap

    Skill Work 10:00

    HS walks, HS PU, Butterfly PU, II Unders

    For time
    21-15-9 reps of
    Deadlifts 225/155
    GS Box Jumps 24/20
    10:00 cap

  • Wednesday Aug 24th


    U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

    Loredo

    6 rounds for time of:
    24 squats
    24 push-ups
    24 walking-lunge steps
    Run 400 meters


  • Tuesday Aug 23

    WOD

    Strength
    Clean Complex 65-70%
    7-6-5-6-7
    1 Power Clean + 1 Hang Sq Clean + 2 Jerk=1 rep

    Conditioning
    12-9-6-3 reps of
    Burpees
    *100' Shuttle Sprint between ea

    FX
    Clean Complex
    7-6-5-6-7 reps
    1 Power Clean + 1 Front Squat + 1 Jerk

    Conditioning
    9-7-5-3 reps of
    Burpees
    100' Shuttle Sprint


  • Monday Aug 22

    WOD


    Rest Day

    Open/Active Recovery
    North 11-1 and 530-7
    South 11-1 and 5:00-6:30

  • Sunday Aug 21st

    WOD

    Strength
    EMOMx10
    Odd- 5 Bench Press @75% 1RM
    Even- 5 Weighted PU, 5 L PU, 5 C2B PU

    Conditioning
    5 GS Box Jumps 24/20
    10 Push Press 95/65
    20 II Unders


    FX
    EMOMx10
    Odd- 5 BP moderate/heavy
    Even- 5 Negative PU, 5 Jumping or Band PU, 5 Jumping or Band C2B PU

    Conditioning
    AMRAPx14
    5 GS Box Jumps
    10 Push Press
    20 II unders or 5 att + 15 singles 

  • Saturday Aug 20

    WOD

    Today is "Bring a friend" day. All classes are free to try 

    2 Person Teams
    500m Row or 400m Run
    30 KBS
    40 Burpees
    500m Row or 400m Run
    50 Medball SIt Ups
    Row 500m or Run 400m
    60 KB SDLHP
    70 Wallballls
    500m Row or Run 400


    FX/Drop Ins
    2 Person Teams
    Row500/Run400
    20 KBS 1.5/1 (Russian or American)
    30 Burpees
    Row500/Run400
    40 MB SU
    Row500/Run400
    50 KB SDLHP Same as KBS
    60 Wallballs
    Row500/Run400
    *All work can be split between partners. Partner up with your friend 

  • Friday Aug 19th

    WOD

    Speed/Strength
    For TIme
    Front Squats from floor
    7 reps @ 65%
    5 reps @ 75%
    3 reps @ 80%
    1 reps @ 85%
    *% of Clean. Can Squat clean first rep

    Conditioning
    For Time
    30-20-10 reps of
    Thrusters 95/65
    Push Ups

    FX
    Speed/Strength
    7@60%-5@65%-3@70%-1@75% reps
    OR moderate/heavy climbing

    Conditioning
    25-15-5 reps of
    Thrusters 75/55
    Push Ups

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