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14 Nov (0700)

November 14, 2017

Warmup, then:

Back squat
5-4-3-3-3

3 rounds
15 KBS (53/35)
15 DB thrusters (45/30)

*50 DU buy in/out

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13 Nov (0700)

November 13, 2017

EMOM 12
Even – 3 hang squat clean
Odd – 6 chest to bar pull-ups

AMRAP 10
12 Handstand Push-up
12 Deadlift (155/105)

Friday November 10th AM crew

November 10, 2017

Good morning Guardians!
No AM class today with the observed federal holiday (hope that is obvious).
As a replacement, spend some time today at home stretching, doing yoga, and relaxing. 
Enjoy the day off with your family. 

Thursday, 09 Nov 2017 (1130)

November 9, 2017

Coach Tracey has lead today!  Going to get some strength work in with a short METCON.

Warmup: Coach Tracey will direct.

Mobility: Hips and Shoulders

WOD 1: 7 x 2 Thruster (1 set every 90 seconds)

WOD 2: 4 rounds –
15 Wall Ball Shots (20/14)
3 Laps

AB Work – 75 ABMAT Situps or 45 GHD Situps or 30 T2B as fast as possible.

Thursday November 9th 0700

November 9, 2017

We will be performing the Three Wise Men Veteran’s Day Tribute WOD as we roll into Vererans day this weekend. 

Suicide among combat veterans is a major tragedy facing our military community and society today. And, it is one of the most unknown tragedies. The THREE WISE MEN TRIBUTE aims to raise awareness of the problems facing our veterans today by bringing together a supportive community to honor our combat veterans who made it back from war. I hope you come join us this morning. 

Warmup, then…

WOD

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups
Rest 2 minutes, and then…
“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Wednesday, 08 Nov 2017 (1130)

November 8, 2017

Meet in the gym.

Warmup: Run 1 mile
3 rds – 5 pullups, 10 pushups, 15 squats

Mobility: Hamstrings, Shoulders

WOD: For time –
7 rounds of 7 reps:
Deadlift (#225/155)
Box Jump (24/20″)
Chin Ups
Hand Release Pushups

Rest 3 minutes 

5 rounds of 5 reps:
Power Clean (#185/125)
Box Jump (28/24″)
Pullups
Ring Pushups

Rest 2 Minutes

3 rounds of 3 reps:
Squat Clean (#155/105)
Box Jump (32/28″)
C2B Pullups
Handstand Pushups

 

Wednesday November 8th 0700

November 8, 2017

Warmup then…..
Push Press- 

5 sets, 8 reps every 2:00

Front squat 8repsx5sets

WOD

4 rounds 

3:00 rounds 

Run hill loop, then

Row max calories with remaining time

Rest 1:00