(479) 644-8108

Wednesday Oct 6th 2013

Warm Up 
10 rounds or 10:00 whichever comes first 
“Cindy”
5 Pull Up
10 Push Ups
15 squats
*This isn’t scored. Use this time to work on good ROM and maybe even you butterfly pull up

Work Capacity 

Grace 

30 C& J 135/95

Or 

Isabel
30 Power Snatches 135/95

Extra Credit 
2 Rep Max Thruster 

3 x 500m Row for time, rest 2-3 minutes between efforts.

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

Mobility
10-20 Minutes: Lower Extremity Foam Roll, Upper Extremity Lacrosse Ball, VooDoo Band, Barbell Mash, Woody Band Mobility Drills on Rig, etc.

Tuesday November 5th 2013

WOD

Strength
Deadlifts 
3-3-3-3-3

Work Capacity
7:00 AMRAP
10 Alternating Jumping Lunge
10 KBS 1.5/1
10 Burpees


HOA ATHLETES (STOLEN FROM CF Springfield)

1 Squat Clean + 3 Front Squats (Perform 6 sets at 75-85% of your 1RM clean)
Immediately perform 6 kipping or strict pull ups after each set.

Metcon
(AMRAP – Rounds and Reps)
Against a 9 Minute clock…

Perform an 8 Minute AMRAP of:

7 WallBalls, 20/14lb
6 Pull Ups
5 Plate-facing Burpees

from Minutes 8-9, perform max reps DUs.

RX PLUS:

25-30/20lb WallBall
CTB Pull Ups
Double-Unders (From Min 9-10, perform max reps DUs)

Sunday Nov 3rd 2013

Team WOD

AMRAP 5:00
15  Power Snatch 95/65 75/55
20 T2B

Rest 2:00

AMRAP 4:00
10 1 arm KB OHS (not alt but 5 ea arm) 1.5/1
20 GS Push Ups

Rest 2:00

AMRAP 3:00
200m Sprint 
35 II Unders

Saturday Nov 2 2013

Sgt. 1st Class Daniel B. Crabtree
Special Forces Weapons Sergeant
Ohio Army National GuardCompany B, 2nd Battalion
19th Special Forces Group(Airborne),Columbus, Ohio
KIA24 June 2006 when a roadside bomb exploded next to his vehicle during a combat patrol near Al Kut, in east-central Iraq

Age 31originally of Hartville, Ohio

He is survived by his wife, Kathy, and his daughter, Mallory, of the City of Green. He is also survived by his father, Ronald Crabtree and his mother, Judy Ann Crabtree.

Awards and decorations

Army Achievement Medal
Army Reserve Component Achievement Medal
National Defense Service Medal
Humanitarian Service Medal
Noncommissioned Officer Professional Development Ribbon
Army Service Ribbon
Parachutist Badge
Special Forces Tab
Purple Heart
Iraq Campaign Medal
Global War on Terrorism Service Medal
Combat Infantryman Badge

This workout can be completed as a team or individual.

Friday Nov 1st 2013

Warm Up/Skill/Strength 20:00
In the hole front squats
Not looking for a 1RM just heavy single

Work Capacity 
EMOM 15:00
3 Burpees
3 Power Cleans 
3 S2OH
RX1 135/95 RX2 115/85 RX3 105/75

Cash Out 
4:00 for max reps
Buy 50 KBS 1.5/1
Remaining time II Unders