W.O.D.

  • Tuesday May 31




    Great day for "Murph" 


    WOD
    Strength 
    Front Rack Jerks 
    1-1-1-1-1

    Conditioning 
    10-9-8-7-6-5-4-3-2-1 reps of 
    Power Cleans 
    20 II's between ea
    you will finish with II 's

    BRX 185/125
    RX 155/105

    *Remember what your strengths are and what your weaknesses are. Make this so that you can constantly stay moving. Intensity= results


  • Monday May 30

    Lone Survivor Scene
    https://www.youtube.com/watch?v=1xxa5eS31Hk

    Lt. Michael P. Murphy was presented the Medal of Honor, awarded posthumously, during a ceremony at the White House Oct. 22.

    OPERATION REDWING -

    On June 28, 2005, three of four SEALS on the ground (Murphy, Dietz, Axelson) were killed during combat operations in support of Operation Red Wing. ON the same day, a QRF of eight Navy SEALs and 8 Army Night Stalkers were also killed when the MH-47 helicopter that they were aboard was shot down by enemy fire in the vicinity of Asadabad, Afghanistan in Kumar Province.

     

    Murph moved away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

    As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 (Michael McGreevy) men aboard.

    WOD

    "Murph"

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    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.

    Times 7,8,9,10&11  We will finish up around 12. PLease show u with enough time to get the workout finished before noon. 

     

     

     

  • Sunday May 29th


    Michael McGreevy was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan June 28, on a daring night mission to reinforce a four-man SEAL reconnaissance squad that was ambushed in 10,000-foot mountainous terrain.

    McGreevy, seven other SEALs. and eight Army Nightstalker” commandos, died in a heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire that enabled a fourth squad member to escape before they were killed in the fierce firefight by overwhelming Taliban forces.

    WOD
    "Michael"

    3RFT of:
    Run 800 meters
    50 hip extensions
    50 sit-ups

    Michael McGreevy's BIO
    http://navyseals.com/nsw/michael-m-mcgreevy-jr/

    Don't Cherry pick today. McGreevy gave his life trying to rescue Murph and the rest of his team. Make it a team wod or whatever you need to do to get it done.








     

     

     

  • Saturday Maywo

    WOD
    3 Person Teams 

    'Synchro Nancy"
    5 RFT of
    Run 400m
    25 Syncronized  OHS 95/65

    *A1 will take off and run 100m. While A1 is running A2 & A3 are working synchronized on the OHS. 1 Athlete will be completing 2 sets back. Standards are at bottom at same time and full extension                                                                                                                                                                          

     

  • Thursday May 27th



    CFK

    WOD
    AMRAPx17
    50 II Unders 
    40 Push Press 75/55
    30 Box Jump Up n Overs 24/20
    20 Pistols
    10 Ring Dips 

    FX
    AMRAPx12-17
    10 Attempts 1;1 singles
    40 Push Press 65/45  45/35
    30 Box Jumps or Step Ups
    20 Air Squats 
    10 Box Dips, or GS Push Ups 


  • We

    WOD


    The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

    1. Barbell Conditioning
    With a running clock…
    A. Every :40 complete 1 C&J @70
    Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

    B. At the 12:00
    Every :40 complete 1 Power Snatch @ 70%
    Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

    C. For time complete 75 Deadlifts *Everytime you rest complete 4 TTB
    BRX 155/105
    RX 135/95
    Fitness Modify as needed

    WOD compliments of CF New England

  • Tuesday May

    WOD

    "Karen"
    150 Wall balls 20/14
    OR
    Regional Event 3&4
    For time:
    104 wallballs  
    52 pull-ups
    F  14-lb. ball to 10-ft. target

    M  20-lb. ball to 10-ft. target

    Time cap: 6:00, Event 4 begins at 7:00

    4 rounds for time:
    28 one-legged squats, alternating
    15 power cleans

    M  115 lb.    F  80 lb.

    Time cap: 10 minutes (7:00-17:00 on the clock)

    Fitness
    A.Karen 
    75-100 Wallballs

    B, Regional Event 3
    50 WallBalls
    35 Pull ups or Ring Rows
    6:00 Cap
    Rest 1:00

    4 RFT of  7:00 cap
    28 Air Squats 
    15 -Power Cleans Choose working load                                                                    



  • Monday May 23

    A big thank you to those men and women that put on the uniform everyday. As police week comes to an end be sure and thank those that serve.


    WOD
    Strength
    Bench Press
    5-5-5-5-5 climbing

    Then
    Conditioning 

    "Air Force"

    For Time—(95/65)

    20 Thrusters

    20 Sumo Deadlift High Pulls

    20 Push Jerks

    20 OHS

    20 Front Squats

    4 Burpees at the beginning of each minute

    WOD starts with Burpees


     


  • Sunday May 22



    Rest Day 
    Closed

    Go for a family bike ride, go to church, or just have a family coook out out. Enjoy your day off.


  • Saturday May21st


    U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.


    Bring a friend today to th 9:00 am class (10 and 11 are too full)

    "Bradshaw"

     

  • Friday May 20

    WOD
    Strength/BB
    EMOMx15 Clean & Jerk
    Min 1-5 1 Power Clean+ 1 Front Squat+1 Jerk Climbing
    MIn 6-10 1 Power Clean + 1 Squat Clean + 1 Jerk Climbing 
    Min 11-15 1 Clean & Jerk *Any style heavy as possible Climbing

    then

    Conditioning 
    AMRAPx12 
    1 Round of Cindy (5 Pull Ups 10 Push Ups 15 Air Squats
    1 Clean & Jerk (any style) roughly 75-80% of heaviest of above 


  • Thursday May 19th

    WOD
    Strength/BB
    Back Squats
    3-3-3-
    Shoulder Pres
    2-2-2
    Push Prss
    1-1-1

    then

    21-15-9 reps of
    OHS 95/65
    Burpees


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