WOD

Friday 11 July, 2014

*Although we may think, have, or say that these are fun, keep in mind we are honoring a falling soldier when we complete these Hero WoDs.

Holleyman

30 rounds for time of:
5 Wall ball shots, 20/14
3 Handstand push-ups
1 Power clean

A:155/85

E: 185/115

C: 225/155

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

 

BEACH WOD

PLAN TO BE AT BEACH 9AM SATURDAY

Just North of Pompano Beach Pier

It if rains we will be meeting at the BOX

Thursday 10 July, 2014

Strength
Strict press
Find 1 RM
7,5,3,2,1,1,1

Metcon
5 Min AMRAP
5 Slamball 20/30
5 Push-Up

Rest 2 Min

5 Min AMRAP
5 Push Press 95/65
5 SDLHP

Wednesday

NOT FOR TIME

Complete the following for technique
focus on full extension and speed
under bar. Quality repetitions.

12 Rounds

2 High Pull
3 Squat Snatches
4 High Box Jump 24/28/31
1 Minute rest between rounds

65-75% of 1 RM Snatch

Coaches will cue each movement:
Example class will complete high pulls together
at coaches command will then move on to
Squat Snatches etc.

Tuesday 8 July, 2014

BEACH WOD

This Saturday July 12th 9am

Just North of Pompano Beach Pier

________________________

For Time:

30 G2OH w plate 45/25

400m Run Backwards (no plate)

30 G2OH

400m Run Forward w/plate

REST 3 Min

400m Run Forward w/plate

40 Sit-ups

400m Run Backwards (no plate)

40 Sit-ups

Monday 6 July, 2014

YUP....

 

 

 

 

 

 

 

 

 

MetCon

“KALSU”
For Time:
100 Thrusters
5 Burpees EMOM

A: 95/65
E: 115/80
C: 135/95

*Athlete may choose to skip as many minutes needed, but must complete EMOM burpees.

Friday 4 July, 2014

One WoD Session Only
9AM

Gym will be closed Saturday July 5th

Individual Warm-up:

2 sets of: 10 mountain climbers, 10 superman & hollow rocks, 10 squats, 10 good morning,  10 walk the floor.

1 x Run 400 meters

Group Pre-WOD:

Photo of those crazy enough to come attempt this WOD.

WOD:
Whitten

Five rounds for time of:

22 Kettlebell swings 55/35
22 Box jump 24/20
Run 400 meters
22 Burpees
22 Wall ball shots 20/14

Athletes will be grouped and will begin at different stations.

Post-WOD:

Photo of those who made it out the other side alive!

image

LETS PLAY

Thursday 3 July, 2014

Reminder 4th July, 9AM ONLY
Celebrate Freedom | Honor Our Heroes

Skill/Warm-up

NOT FOR TIME
ANNIE IN ROPES

50-40-30-20-10
Dubs
Sit-Ups

1 1/2 Rope Climb After Each Round
Athlete will go half way up
come down in control tap one foot on ground
and continue to 15 feet up.

NOT FOR TIME
(20 Min)
7 x 50m Sprint
5 x 100m Sprint
3 x 200m Sprint
1 x 400m Sprint

Rest as needed between sprints.

Wednesday 2 July, 2014

CFCVI – CLOSED SATURDAY 5 JULY

Strength/Skill
2 Clean & Jerk
EMOM 15 Min

MetCon
Buy-in: 800 M. Row

Then
10 RFT of:
7 Ring Push Ups
8 Wallball Sit-Up
9 Air Squat

Cash out: 800 M. Run

Tuesday 1 July, 2014

image

Strength
Deadlift
Find 1 RM

MetCon
12 Min AMRAP
4 HSPU
8 Box Jump 20/24
12 OH Lunges 45/25

Friday July 4th
One WoD
9AM

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