FRIDAY HERO WOD 9-30-16

WARM UP

4 min jump rope /work on DU

3X 10 each

Banded goodmornings

medball cleans

step ups

 

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HERO WOD

“CARSE”

21-18-15-12-9-6-3 reps for time of:
95 /65 pound Squat clean
Double-under
185 /135 pound Deadlift
24″/20″ Box jump
Begin each round with a 50 meter Bear crawl. (Crawl in the park)

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.

THURSDAY 9-29-16

I JUST WANT TO GIVE A SHOUT OUT TO MY FIRST BORN BABY GIRL, WE LOVE YOU TYRA !! HAPPY 22 BIRTHDAY 💖😘😘😘

 

WARM UP 3X
200 m run
10 SHPT
10 Goodmornings
20-30 sec russian baby makers
10 Lunges w/instep
20 -30 double calve stretch
PARTNER WOD
1 ROUND FOR TIME
* 1 PARTNER WORKS AT A TIME
* FARMERS CARRY is in the PARK , rack it however u want (back,front or OH ) 1 BB.
* EVERY TIME YOU SWITCH ITS 3 BURPEES TOGETHER ON THE SPOT
-CASH IN W/ 400 m BARBELL CARRY 115/75
-100 G2OH 45/25 # Plate
-100 HRPU
-150 AIRSQUATS
-CASH OUT W/ 400 m barbell carry 115/75

WEDNESDAY 9-28-16

WARM UP 3X

100 m run

10 SHPT

5-7 kipping bar taps

10 leg swings

10 spiderman push ups

 

Heres our 4week out Benchmark CHALLENGE WOD “Helen” GET IN AND RE-TEST YOUR FITNESS.

 

 

WOD  ” HELEN”

3. ROUNDS FOR TIME

400 m Run

21 KBS 53/35

12 Pull ups

 

TUESDAY 9-27-16

 

CROSSFIT TOTAL

HERE WE GO!! DONT MISS THIS, REGARDLESS IF YOU DIDNT FOLLOW THRU WITH THE ZONE CHALLENGE .  LETS SEE WHERE OUR NUMBERS ARE AT THIS MONTH.

 

WISHING ROBIN A VERY HAPPY BIRTHDAY 💖LOVE U ROBIN  8am wouldnt be the same with out you😘

 

WARM UP

ROW OR RUN

10 SHPTH

10 GOBLET SQUATS

10 BANDED GOOD MORNINGS

10 hollow rocks

Crossfit total

1 RM BACKSQUAT

1 RM SHOULDER PRESS

1 RM DEADLIFT

 

MONDAY 9-26-16

ANNOUNCEMENT
RETEST :
*CROSSFIT TOTAL WILL BE TOMORROW TUESDAY *WEDNESDAY HELEN ..

 

TO THE TWO MOST BAD@$$ ATHLETES , COACHES-“and TEAM MATES WE COULD EVER WISH FOR   ……..WISHING A HAPPY BIRTHDAY TO JAKE LEAKE & CARLY HARDESTY ..WE LOVE U GUYS TO THE MOON AND BACK🍻 THANK YOU FOR STEPPING INTO OUR LIVES 💖

MONDAY

WARM UP 3X
200 m run
10 leg swings
10 SHPT
10 squats
10 Spider man push up
10 lat activation on bar

MOBILITY
1-2 min HANDCUFF STRETCH
1 min SHOULDER STRETCH BAR
1-2 min each side Couch stretch

GYMNASTICS SKILL3 sets
Pull up Complex
MIN 1: ME C2B PULL UPS
(kip or Butterfly ok)

MIN 2: 30 sec Hallow Rocks

MIN 3: ME STRICT CHIN UPS
90 sec rest between sets
ABS CONDITIONING
3 Sets NFT
10. Ball pike ups
10 sec hold Right side plank
10 Right side plank Raises
10 sec Hold left side plank
10 left side plank Raises
10 Leg Lowers
20 Russian twist w/wt

WOD FOR TIME
RUN OR ROW
1600 m (1Mile)
Mix it up however you want to complete a mile

FRIDAY 9-23-16 HERO WOD

WARM UP 3X

200 m run

10 step ups

10 push ups

10 jumping squats

10 lat pull down

10 bent over toe touch w/KB

 

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U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 

HERO WOD

“Morrison”

50-40-30-20 -10 rep rounds of:
Wall ball shots, 20 /14 pound ball
Box jump, 24 /20 inch box
Kettlebell swings, 1.5 /1 pood

Post time to comments.

THURSDAY 9-22-16


WARM UP
100 m Run/Row
10 x SHPT
5 x OHS
5x Snatch balance
5 x Sotts press
THEN 1 min each
SQUAT FLOW
SHOULDER MOBILITY

Strength:

OHS

*Work to a heavy single for the day, no misses.

*Then Drop to 75-80% of todays 1RM 3X3

WOD

CONDITIONING

FOR TIME
50 sit ups

40 Airsquats

30 Cal Row

20 T2B

10 BURPEES

* post wod Maintenance if theres time stretch, Roll, Smash any area that you feel needed