Saturday 10/25/14

HeroBullBarrett_th

HERO WOD “Bull”

U.S. Marine Corps Captain Brandon
“Bull” Barrett, 27, of Marion, IN,
assigned to the 1st Battalion, 6th
Marine Regiment, 2nd Marine Division,
II Marine Expeditionary Force, based
out of Camp Lejeune, NC, was killed on
May 5, 2010, while supporting combat
operations in Helmand Province,
Afghanistan.
He is survived by his parents Cindy and
Brett Barrett, his sisters Ashley and
Taylor Barrett, his brother Brock
Barrett, and his grandmother Carmen
Johnson.

2 rounds for time:

200 Double Unders

50 Overhead Squats (135/95)

50 Pull Ups

1 mile run

Friday 10/24/14

IMG_0653Little Kiersten is the miniature burpee queen…

Warm-up

2 rounds

250m row

10 close grip push ups

 

STRENGTH:

Back squat 3×5 @ 65%

Push press 5×4 @65%

 

WOD:

21-15-9-6-3

KB swings (70/53)

Over head squats (115/95)

Cal row

 

 

 

 

 

 

 

Thursday 10/23/14

IMG_0458

Warm up…..

20 wall squats

20 jumping jacks

20 air squats

 

SKILL

Kipping

Ring dip,pull up

 

WOD

5 min of burpees

THEN:

15 min AMRAP

10 Hang cleans (135/95)

20 double unders

Wednesday 10/22/14

IMG_0619

 

Dead…..

Warm-up:

3 rounds

10- air squats

10- toe touch squats

10- wall squats

 

STRENGTH

Clean and jerk 3×5 @65%

Front squat 3×5 @65%

 

WOD

“Death by”

Box jumps

HRPU

 

Tuesday 10/21/14

IMG_0441

Deadlifts for days…….

Warm-up:

2 rounds

20-hollow rocks

20- abmat situps

20 sec plank holds

STRENGTH

Power snatch 4×3 @65%

Power clean 4×3 @65%

 

WOD

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

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

Kettle bell swings (53/35)

Hang snatch (95/15)

 

Monday 10/20/14

 

IMG_0433

No photos please….we are doing work.

Warmup:

5 minutes Double Unders

 

Strength:

Snatch Grip Dead Lift

4×3@70%

Hang Snatch

4×3@70%

 

WOD:

21 minute AMRAP

15 Bar hopping Burpees

7 Pull ups

3 Deadlifts (275/195)

Saturday 10/18/14

IMG_0274

One of Bella’s many good friends…..she’s a popular pup

Warm-up:

15 minutes Yoga

 

 

PARTNER WOD:

200 Double Under

100 KBS 53/35

50 Burpees

25 T2B

12 Snatches  155/105#

25 T2B

50 Burpees

100 Partner Wall Balls 20/14#

200 Double Unders

**Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.

 

Friday 10/17/14

IMG_0281

The calm before the storm…..

Warm-up:

25- air squats

25- toe touch squats

25- wall squats

 

Strength:

4 sets 200m Heavy Farmers Carry

*rest 2 minutes between sets

 

WOD

5 Rounds

25 Calorie Row

25 Over head squats (95/65)

Thursday 10/16/14

IMG_0165

Happy Birthday John!  In the last 8 months you have come such a long way, from your squats to pull-ups to hand stands and everything in between. You have crossed the threshold from beginner to cross fitter…..I am honored to have you and your family as members of our box.  Keep up the good work and enjoy your Birthday (over head squats tomorrow just for you).

Warm-up:

Tabata Ring Holds

 

Skill:

Clean & Jerk, Jerk, Jerk

6 sets:

1 power clean + 3 jerks @80%

 

WOD:

EMOM for 15:00

8 Wall Balls 20/14#

In the remainder of each minute:

Burpees

*Score is total Burpees.

Wednesday 10/15/14

IMG_0485

Grilling with the boys…..eat clean train dirty~!!

Warm-up:

3 rounds

15- jumping sqauts

15- jumping jacks

15- plyo (jumping) pushups

 

Skill:

Handstand Progressions

 

WOD:

3 Rounds
30 Front Squats (95/65)
30 Push Ups

–Rest 3 mins–

3 Rounds
25 Over bar burpees
25 Box Jumps (24/20)

–Rest 3 mins–

3 Rounds
20 Toes to Bar
20 Strict HSPU

* 30 min time Cap *

 

Tuesday 10/14/14

IMG_6217

Warm-up:

Suicide sprints

 

Strength:

Deadlift 6×3@80%

*every 3 minutes

 

WOD:

*This should be a 100% sprint*
Row 300
15 KB swing (53/35)
20 burpees
15 KB swing (53/35)
Row 300

Monday 10/13/14

IMG_5901

This boat says it all…. south of Croatia

Warm-up:

Row 1000 Meters

 

Strength:

 

 

Strict Press 6×3@75%

*every 2 minutes

 

WOD:

400 meter run
25 push press
25 pull ups
400m run
20 push press
20 pull ups
400m run
15 push press
15 pull ups
400m run
10 push press
10 pull ups
400m run
5 push press
5 pull ups

Saturday 10/11/14

IMG_5847

Working on my handstand holds in the middle of city center Hvar, Croatia. One of the beautiful cities I have ever seen and was lucky enough to visit during my travels through Europe this summer.

Warm-up:

15 Minutes of Yoga

 

Partner WOD:

100- Deadlifts (115/65)

100- Front Squats (115/65)

100- Push Press (115/65)

*partner 1 does work

*partner 2 does burpees

SCORE IS COMBINED TOTAL NUMBER OF BURPEES

Friday 10/10/14

IMG_0461

We worked our asses off this week, nice job everyone way to push yourself every day! #betterthenyesterday

Warm-up:

3 Rounds

25- Double Unders (75 singles)

10- Plyo pushups (clapping)

 

Strength:

Box Squats

3×5@75%

Weighted Good Mornings

3×7@ a heavy working weight

 

WOD:

4 Rounds

12- Dead lifts (275/155)

10- Handstand pushups

250- row sprint

 

Thursday 10/9/14

Warm-up:

3 rounds

1- wall walk

5- wall squats

20 sec hand stond hold

 

Skill:

Muscle up progressions

 

WOD:

20 minute AMRAP

10 KBS (70/53)

20 Wall Balls (20/14)

30 Box Jumps (24/20)

IMG_0020

#TBT one of the many paella parties I have thrown over the years….this seafood paella fed over a 100 people.