WOD - Sky Ledge

Thursday, January 31, 2014

Run:
     - 6 x 400m sprints in 1:30
     - rest 1:30

Strength: bench 6 of 6

WOD - Viking

Tuesday, January 28, 2014

Strength: clean and jerk 5 of 4

Pyramid: 5 - 10 - 15 - 20 - 25 - 20 - 15 - 10 - 5
     - KB swings
     - push ups
     - box jumps (24")

WOD - No Longer Dormant

Monday, January 27, 2014

Run:
     - 6 x 400m sprints in 1:30
     - rest 1:30

5 Rounds: not timed
     - 5 pull ups
     - 5 burpees
     - 7 ring dips

WOD - Hero Kalsu II

Thursday, January 23, 2014

1 Round for time:
     - 100 thrusters (or 75 thrusters) @ 95# / 45#
     - Every minute on the minute perform 5 burpees (or 3 burpees)

Sophie R. - 13:50 (75 @ 45# w/ half 5 bu. & half 3 bu.)
Calen B. - 23:43 (100 @ 95# w/ 5 bu.)
Josh B. - 27:50 (100 @ 95# w/ 5 bu.)

Vertimax: 2 rounds
     - 5 x 10 jumps
     - rest 20 seconds btw sets

WOD - Stone

Wednesday, January 22, 2014

Strength: strict press 5 of 10

5 RFT:
     - 12 pull ups
     - 15 sit ups
     - 12 dips

Calen B. - 12:42

WOD - Apocalypse

Tuesday, January 21, 2014

Run:
     - 6 x 400m sprints in 1:30
     - rest 1:30

Walking Lunges:
     - 400m

Strength: front squat 7 x 7

WOD - HERO Carse

January, 17, 2014 

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

21-18-15-12-9-6-3

Begin each round with 10 Burpees

     - power cleans (95#)

     - double unders

     - deadlift (135#)

     - box jumps (20in)

WOD - Babylon

Thursday, January 16, 2014

Run:
     - 5 x 400m sprints in 1:30
     - rest 1:30

Strength: deadlift 5 x 10

Vertimax: 2 rounds
     - 5 x 10 jumps
     - rest 10 seconds btw sets

WOD - Alaska

Wednesday, January 15, 2014

Strength: bear complex modified 5 x 4
     - power clean
     - front squat
     - back squat
     - OHS

4 RFT:
     - 15 ring dips
     - 15 toes-to-bar

WOD - Leprosy

Monday, January, 13, 2014

Run:
     - 4 x 400m sprints in 1:30
     - rest 1:30

5 Rounds: not timed
     - 30 push ups
     - 15 sit ups

WOD - Hazard

Friday, January 10, 2014

Strength: walking lunges
     - 5 x length of gym

Stamina:
     - 50 KB swings (45# / 25#)
     - 50 ring dips
     - 25 HSPU

WOD - Burning in the Skies

Thursday, January 9, 2014

Strength: bench 6 of 6

Work Capacity: 4 RFPT
     - 15 pull ups
     - 10 burpee box jumps

Vertimax:
     - 5 x 20 jumps
     - rest btw sets

WOD - Happy New Year!

Wednesday, January 8, 2014

Strength: OHS 6 of 6 w/ band practice (see white board for more information and tutorial)

Work Capacity: 4 RFT
     - 25 double unders
     - 8 ring dips
     - 8 KB swings (44# / 25#)

Josh B. - 4:45
Calen B. - 4:10

WOD - Elevate

Tuesday, January 7, 2014

Strength: strict press

core: GHD sit ups

     - 4 x 10

     - chaser: 2 muscle ups

Vertimax:

     - 5 x 10 jumps

     - 35 sit ups

     - 5 x 10 jumps

WOD - Foreign Land

Monday, January 6, 2014

Strength: deadlift 5 of 5

Pull ups: 7 x 10

run:
     - 4 x 400m sprints