30 Sep 16

10-15 minute Warm/gymnastics work

WOD
1 Rd
800m run
80 dubs
21 HPC (135/95)
then
2 Rds
400m run
40 dubs
15 HPC
then
3 Rds
200m run
20 dubs
9 HPC

29 Sep 16

Strength
6x2 DL (build up to a heavy 2 -touch and go)

WOD
For time;
Cal row (60/42)
50 DB/KB deadlifts (60/40 in each hand)
40 abmat situps (legs straight, not bent)
30 wallballs
20 KBS (70/53)
10 burpee box jump overs (must jump completely over the box without touching the top)

28 Sep 16

3x10 CGBP

400m run
4 rds of Cindy
400m run
3 rds of Cindy
400m run
2 rds of Cindy
400m run
1 rd of Cindy

27 Sep 16

Strength
5x5 snatch grip strict press (bar starts from the back)

AMRAP 15
5 burpee box jumps
10 TTB
15 KBS

26 Sep 16

Strength
6x3 FS
4 second decent with 1 second hold at bottom.  Explode to lock out

3 min AMRAP
3 PC (185/135)
5 pull ups
Rest 1 min
Complete a total of 3 times

23 Sep 16

10-15 minute warmup
*noon crew work with Coach "S" for 15-20 minutes

Partner "Holleyman"
In teams of two complete
 30 rounds of
-5 Wallballs 20/14
-3 Handstand Push-ups (alt is DB overhead press 55/40 in each hand)
-1 Power Clean 225/155

-This will be done as a "You go, I go" relay type WOD.  One partner will complete a round while the other partner rests and then the other partner goes while the first partner rests.  Continue this until the team of 2 gets a total of 30 rounds.
-25 minute time cap

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

22 Sep 16

Strength
5x5+3
FS+thrusters (build)

21 alt DB snatch (65/45)
21 burpees
100 DUBs (250 singles)
15 alt Db snatch
15 burpees
75 DUBs (175 singles)
9 alt DB snatch
9 burpees
50 DUBs (100 singles)

21 Sep 16

Strength
6x3+5
Strict press +push press

WOD
AMRAP 15
35 air squats
25 c2g push ups
15 kbs (53/35)

20 Sep 16

Strength
6x3 Back squat (3 second hold at the bottom)

WOD
3 RFT
400m run
7 strict pull ups
10 deadlift (225/155)

19 Sep 16

5x5+10
CGBP+bent over rows

WOD
AMRAP 18
15 SDHP 95/65)
12 burpee box jumps
9 toes to bar

16 Sep 16

15 minutes of gymnastics work with Coach S


Team WOD in teams of 4
Minutes 0-5
Partner 1 and 2 accumulate as many calories as possible

Minutes 5-10
partner 1 and 2 accumulate as many DL (155/110) as possible simultaneously partner 3 and 4 accumulate as many calories as possible adding on to partner 1 and 2 total

Minutes 10-15
Partner 1 and 2 accumulate as many burpees as possible as partner 3 and 4 accumulate as many DL as possible adding on to 1 and 2 total

Minutes 15-20
Partner 3 and 4 accumulate as many burpees as possible adding on to partner 1 and 2 total

1 person working at a time in each two person pairing

15 Sep 16

Strength
5x3 push press (build)
5x3 overhead squat (work on technique)

WOD
50 dubs (3to1 singles)
10 hrpu
40 dubs
20 hrpu
30 dubs
30 hrpu
20 dubs
40 hrpu
10 dubs
50 hrpu

14 Sep 16

3x10 DB bench press

Old WOD from July last year
"30 Caliber"
For time
30 cal row
30 box jumps
30 KB swings (Russian style) (70/53)
30 pull ups
30 KB push press (70/53)
30 knees to elbow
30 wallballs
30 good mornings with barbell (45/35)
30 burpees
30 lunges (hold plate to chest) (25/10)
30 cal row

13 Sep 16

Strength
4x6 Weighted reverse lunges (bar in BS position) (3 each leg)

WOD
400m run buy-in
then
10-8-6-4-2 C&J (135/95)
1 round of "Cindy" after each
then
400m run cash-out

12 Sep 16

9/11 Memorial WOD

2001m row
Then
4 rounds of
9 DL (225/155)
11 burpee over bar

Thanks to Iron Mary's 3 for the WOD

9 Sep 16

10-15 warm up

AMRAP 5
4 Power Cleans (155/105)
24 Double Unders
10 Pull-Ups
Complete the AMRAP three times with a 5 minute rest between each (We have 3 members directly effected by Autism)

Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013.

This "competition for a cause" specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

www.liftupautism.com

8 Sep 16

Strength
5x5 CGBP

WOD
50-40-30-20-10
Jump squats
Ab mat sit ups
+
800 m run

7 Sep 16

Strength
7x2 Sumo deadlifts

WOD
4 RFT
400 m run
10 deadlift (185/135)
10 db hpc (50/35)

6 Sep 16

Strength
4x10 push press

WOD
3 rounds
25 SDHP (75/55)
25 burpee over bar
25 SDHP
rest 2 minutes after each round

2 Sep 16

10-15 minute warm up
*noon class - 15 minutes with Coach S

Partner Wod
AMRAP 20
20 Pull-ups
20 HR Push-ups
20 Box Jumps
20 Toes to bar
20 Burpees over Partner
Run 200m (together)
Split the reps however you and your partner want but do the workout in sequence and remember it is an AMRAP so start back at the top after your 200m run