Flashback fridays 07/29/11

Strength: Shoulder Press 5-3-3-1

 - or Flashback Friday

Flippin Crazy

  - 2 minutes on, 1 min break on each station then rotate (everyone will go twice on each station)

 - Tire Flips
 - double unders
 - Sumo DLHP (95 / 65)
 - Push ups
 - russian twist (45 / 25)

*count total reps for score on each station

Dirty Thirty TEAM!!!

warmup: 10 min double under practice

4 rounds

 - 30 Partner med ball passes (20 / 14)
 - 30 ab mat situps
 - 30 box jumps (one box per team, switch jumps if necessary)
 - 30 burpees (one partner at a time)

** total rep count PER TEAM!
**teams of 3, more reps!

Fran + mile

21 - 15 - 9


 - thrusters (95 / 65)
 - pullups

 - 10 min rest then run 1 mile

"Chris T."

Strength: box squats 2 x 12 @ 55%


4 rounds


 - 10 pistols (5 per leg)
 - 10 deadlifts (155 / 100)
 - 10 toes to bar
 - 100 M run

Flashback fridays 07/22/11

Strength WOD: Sumo deadlift 5x3

or flash back fridays

Thirsty Thursday 7/21/11

 - 10 minute double under practice

then...

 - AMRAP 15 min

 - 30 double unders / 90 singles
 - 10 Sumo DLHP (115 / 85)
 - 10 V-ups

Team WODesdays 7/20/2011

 - 10 minute kipping, butterfly or muscle up work

 - teams of 2 or 3 (3 will have more reps)
 - 4 rounds

 - 50 M weighted OH lunge (each partner)

 - 300M med ball run (20 / 14) (together switch partner carrying med ball)

 - 20 Pullups

 - 30 total box jumps per team (24" / 18")

Benchmark Tuesday (DT)

 - Box Back Squat (explanation)
 - 2x12 (2 sets of 12) at 50% max

then...

 - Five rounds for time of:
 - 155 pound Deadlift, 12 reps
 - 155 pound Hang power clean, 9 reps
 - 155 pound Push jerk, 6 reps

"Bryan!!!"

happy birthday Bryan!


 - 3 rounds

 - 15 KB American Swings (70 / 44)
 - 30 Pushups (chest to floor)
 - 500 M run



 - S.A.R Cantina will be here talking to us about Paleo Dieting and with some Paleo samples!

Flashback Fridays 7/15/11

 - Back Squat: 7-5-3-3-3-1 (slowly working up to 1 rep max for the day. Take a 2 min break between sets and a 3 minute break between the last set of 3 and set of 1)

 - Or... Flash back FRIDAY!

Thirsty Thursday

750 M run

10-9-8-7-6-5-4-3-2-1

 - Push Press (95 / 65)
 - SDHP (95 / 65)
 - * 15 ab mat sit ups after every set of both exercises. (ex: 10 push presses, 10 SDHP, 15 situps...9 PP, 9 SDHP, 15 situps...until you reach one)

Finish with a 750 M run

Team WODesdays 7/13/2011

SKILL: 10 min kipping or butterfly pullup practice. If you're good at both, practice muscle ups

2 partners per team (3 will have more reps)


- Partner barbell carry on back (65 / 45) 20 back squats at 150M mark (back door) switch partners and at 250M mark (front door)

- 80 KB American swings inside (53 / 35)

- repeat barbell carry

- 80 pullups

- repeat barbell carry

- 80 pushups

- repeat barbell carry

OHS / Hang Clean / Russian Twist

SWOD: Deadlifts 3-3-3-3-3

 - then...

 - AMRAP 20 min

 - 10 OHS (95/65)
 - 10 hang power cleans (same weight)
 - 20 russian twists - 10/side (45/25)

Monday Rehab

SWOD: Floor Press 5-3-3-1

or Endurance: 250M x2 timed with 2 minute break between

then...

 - 3 rounds

 - 15 HSPU

 - 25 burpees

 - 35 air squats

 - 500 M run

Recap Fridays 7/08/11

SWOD: Back Squat: 3-3-3-3-3 (rest 2-3 minutes between each set)

Pushups / KB Swings / SDHP / 250M

 - Skill Work: double unders (10 min cap)


 - then...

 - 4 Rounds

 - 21 Pushups (hand release)
 - 15 KB American Swings (70 / 44)
 - 9 Sumo DLHP (115 / 75)
 - 250 M Run

Chris R.

Happy Birthday Chris R.! 

- strength: Floor Press 5-3-3-1

 - or endurance: 100M sprint x 5 (1 minute break between each)

 - 75 Med Ball situps (20 / 14)
 - 50 Wall Ball Shots (20 / 14)
 - 25 Burpees
 - 50 pullups
 - 75 Jumping jacks

Stef & Cass!

Happy birthday Stef and Cass! (2 of our original warriors who have been with us since day 1)

 - 5 rounds 

 - 7 Squat Snatch (115 / 75)
 - 40 mountain climbers
 - 500 M Run

Read This...abide by them!

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4. I fear no man but I fear my workout. If I don't fear my workout, it isn't hard enough.

5. I may puke. I may cry. But I will not quit. Ever.

6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the dead lift. There is million ways to squat, sit up, pull up, push up, and dead lift.

9. I will give everything I have. And then I will find more within myself.

10. I don't complain. Complaining is for crybabies. I will leave the crying to them and I will soldier on.

11. I will bite off challenges, spit out results, and beg for more.

What are you going to do?

"Recap Friday" 7/01/11

**Option to do any WOD you missed this week. You MUST come in knowing exactly which WOD you will be making up!

or...

Clean & Jerk practice, 15 min 

then...

1 Mile run