Saturday 10/18/14

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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

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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

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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

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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

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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

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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

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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

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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)

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

Wednesday 10/8/14

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Coach Kievons Birthday WOD.

Warm-up

500m Row

33- Jumping Jacks

33- Push-ups

 

Strength:

Front Squats

4×5@75%

 

WOD:

3 Rounds

33 Calorie Row

33 Plate ground to over head (45/25)

33 Lunges

33 Hand release push-ups

33 Abmat situps

 

Tuesday 10/7/14

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Happy Birthday Coach Evan one of my best friends and training partner.

Warm-up:

31- wall squats

31- lunges (sampson stretches)

31 – push ups

31- toe touch squats

 

Strength:

Clean & Jerks

3×3 @ 70%

3×3 @ 75%

 

WOD:

31 minute AMRAP

Bear Complex

RX= 135/95

*complete as many bear complexes in 31 minutes each complex includes; 1- deadlift ; 1- squat clean; 1- push press; 1- back squat

 

Monday 10/6/14

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The prettiest  girl I know….Bella

Warmup:

5 minute Double Under Practice

 

Strength:

Back Squat

4×5 @ 75%

Snatch

6×3 @ 70%

 

WOD:

10 minute AMRAP

15 – Burpees

12 – Hand release Pushups

9 – abmat situps

 

Saturday 10/4/14

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U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

Hero WOD:

“Sean”

10 Rounds

11 Chest to bar pull-ups
22 Front squat (75/45)

Friday 10/3/14

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Enough said.

Warm-up:

Tabata Monkey Bar holds

 

Strength:

15 minutes to make up any of the one rep max’s you missed during the week

*for those who completed all lifts please use this time to work on a skill

 

WOD:

100 Calorie Row
75 Pull ups
50 Burpees over Rower

Thursday 10/2/14

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“No more situps for me dad.” -Bella

Warm-up

50 jumping jacks

50 high knees

50 walking lunges

 

STRENGTH

15 minutes to find 1 rep max

Clean and jerk

 

WOD:

24 minute AMRAP

1K Row

31- Ground to over head (95/65)

24- Front Squats

18- Pull-ups