Thursday 150416

Wendler strength series
Front squat
Shoulder press

WOD
2 rounds for max reps of:
1 minutes row for calories
1 minute burpee box jumps
1 minute double-unders
Rest 1 minute

Note:  Wendler series is in cycle 3 week 3.  Hitting the 5-3-1’s today.  During the 2 round METCON athletes will rotate between stations with no rest until the completion of 3 minutes work.  This WOD will provide an incredible stimulus.  Record loads and reps to log.  Enter the cave for more details!

Posted in WOD

Tuesday 150414

Skill/Strength
Deadlift, 5-5-5-5-5 reps
Push-press, 5-5-5-5-5 reps

WOD
Complete as many rounds as possible in 5 minutes of:
275/185-lb. deadlifts, 3 reps
115/75-lb. push presses, 7 reps

Note:  Record rounds completed to log.

Posted in WOD

Monday 150413

WOD
Burpee pull-ups
 Then,
Overhead squat, 1-1-1-1-1 reps

Note: Enter the Pain Cave for more details.  Record time and load to log.

Boot Camp WOD
EMOM for 21 minutes perform:
1st minute 100m run
2nd minute 10 OH weighted lunges AHAP
3rd minute 10 push-ups

 unnamed (15)Carolyn H. 205# back squat PR

Posted in WOD

Saturday 150411

WOD
As many rounds as possible in 4 minutes of:
10 toes-to-bar
5 hang power cleans, 135/95-lb.
Rest 2 minutes
As many rounds as possible in 4 minutes of:
8 toes-to-bar
4 hang squat cleans, 135/95-lb.
Rest 2 minutes
As many rounds as possible in 4 minutes of:

6 toes-to-bar
3 squat clean thrusters, 135/95-lb.

Note:  Record reps to log.

Boot Camp Partner WOD
200 partner med-ball tosses
150 partner med-ball sit-ups
1 mile run with med-ball

Note:  Split reps up as need to complete total.

15.5 aftermath

Posted in WOD

Friday 150410

WOD
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 muscle-ups

Note:  Scale muscle-ups to bar muscle-ups, or 7 pull-ups and 7 dips.  Record rounds to log.

Boot Camp WOD
EMOM for 10 minutes perform:
3 man makers (AHAP)
Rest as needed then
5 rounds for total reps of:
30 sec max reps sit-ups
30 sec max reps push-ups
30 sec max reps DB push-press
30 sec max reps Kettlebell twist
Rest 1 minute between each round.

 

Posted in WOD

Thursday 150409

Wendler strength series
Front squat
Shoulder press

WOD
Alternating Tabata
Max reps Pull-ups
Max reps KB goblet squats (AHAP)
Rest 1 minute
Alternating Tabata

Max reps Hand release Push-ups
Max reps KB swings (AHAP)

Note:  Wendler series is in cycle 3 week 2.  Hitting the 3’s today.  Enter the cave for more details!  Record loads and time to log.

Posted in WOD

Tuesday 150407

Skill
Rope climb

WOD
For time:
55/40-lb. dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents
55/40-lb. dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
55/40-lb. dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
55/40-lb. dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
55/40-lb. dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent

Note:  Use the same arm or alternate between the two, athletes choice for the DB snatches.  Record time to log.

15.5 Aftermath!!!

Posted in WOD

Monday 150406

WOD

For time of:

34 push-ups
50-yard sprint
34 deadlifts, 135/95 lb.
50-yard sprint
34 box jumps, 24/20-inch box
50-yard sprint

34 clean and jerks, 95/65 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20/14-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

Note:  This is 1 round of the hero WOD “Crain” (RX is 2 rnds).  Record time to log.

Travis after 15.5.

Posted in WOD

Saturday 150404

WOD
Gaza
5 rounds for time of:

35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run

Note:  Partner option is available today.  Post time to comments.

HERO-Maj-Gruenther_th.jpg

U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. Gruenther was in the 555th Fighter Squadron where he served as an F-16 Flight Lead for the 31st Fighter Wing, Aviano Air Base, Italy. Gruenther is survived by his wife, Cassy; daughter, Serene, born just a week after his death; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; brother, Chance Hildreth; grandmothers, Melba Mathias and Brigitta Gruenther; and many aunts, uncles, cousins and friends. He is preceded in death by his grandfathers, Robert Mathis and Col. Donald Gruenther.

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CFYV Boot Camp WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Russian kettlebell swings (AHAP)
Between each round of kettlebell swings run 100 meters.