11/24 Black Friday

7am and 8:30am Only Classes

WOD ft “Abbate”
For time:
Run 1 Mile
21 Clean + Jerks (155, 105)
Run 800 Meters
21 Clean + Jerks
Run 1 Mile”

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

11/22

Note…Box Closed Thanksgiving Day

Strength
1a) Close Grip Floor Press: 3RM. Rest 2:00
1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

WOD (20min cap)
Each for time:
3 RFT:
20 KBS (53, 35)
20 Burpees
Rest 5:00
3 RFT:
20 SDHP (53, 35)
20 Box Jump w. Step Down (24, 20)

Score each time

11/18

Good Luck to Teams competing in Triple Threat ThrowdownTT

 

 

 

WOD With a running clock with a partner:
0:00-10:00
20 SDHP (53, 35)
20 Wallballs (20, 14)
200 Meter Run

12:00-22:00
20 T2B
20 Medball Cleans (20, 14)
200 Meter Run

24:00-34:00
20 Burpees
20 Air Squats
200 Meter Run

11/17

Triple Threat Competitors=Active Recovery Day

Strength/Skill
1) Speed Back Squats: 6 x 4 @75%, every 60-90s.
2) Warm-up Bear Complex

WOD
“Bear Grylls”
In 7:00
400 Meter Run
Remaining time: Max Bear Complex (135, 95)
– Squat Clean Thruster + Back Squat Thruster
*Score = total reps.

11/15

Strength
1a) Barbell Rows: Accumulate 60 Reps, AHAP. Rest 90s.
– Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip. Perform 10 Slow and Controlled Banded Pushdowns between sets.

WOD 4 Rounds, each for time(20min cap)
18/15 Calorie Row
15 Box Jumps w. step down (24, 20)
12 Push Press (135, 95)
9 Pull-ups
Rest 60s.
*Score = slowest split