HAPPY BIRTHDAY COACH JAMES💪🏽 11-20-17 MONDAY

WISHING My Husband (COACH )JAMES A HAPPY 38th BIRTHDAY 🎉 Today is the 1st day of another 365 day journey around then sun ..Let’s enjoy the trip and I make it  everything your heart desires!!

 

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Happy birthday from all of your Girls ♥️😘

Here’s to your 1st and favorite WOD

WARM UP 3X
200 m run
10 Goodmorning
10 Push ups
10 Sit ups
5 Manmakers DB

Barbell Warm up

WOD For Time

“Linda” AKA 3 bars of Death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean(squat):3/4 body weight
Set up three bars and storm through for time.

 

 

 

 

 

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SATURDAY 11-18-17

HAPPY BIRTHDAY TO AN AMAZING, INSPIRING WOMAN , A GREAT MOM AND AMAZING FRIEND TO ALL!!! LAUREN HUNT WISHING YOU AN AMAZING DAY🎉 8AM wouldn’t be the same without you 💖

#MyRabbit #Pacesetter #TryToKeepUpWithLauren

Dynamic warm up
3 Rounds or 10 min
100 m run
10 leg swings
8 Ring Rows
10 Lunges
5 Burpees
10 Banded Squats
10 K2E

 

WOD

With a partner for time
Run 800m (Together)
100 Strict Pull Ups
200 Push Ups
300 Air Squats
Run 800m (Together)
*One partner works at a time for all the movements except for the running! Run together then split everything else up as you need to!  you can do this alone, just cut the reps in half and try and stick with predetermined sets and work on minimizing the rest time!

FRIDAY NOV 17th

WARM UP 10 Min
Run 400 m run
Then
2Rounds
10 legswings
10 inchworm push-ups
10 Ring Rows
10 step ups
10 G2OH Medball
2 rope progression

 

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.
8- Thrusters for august
6- Rope Climbs for the day
11- box jumps for the year

31 Min Amrap for the fallen hero’s

 

WOD 31 minute AMRAP
*if solo still run 400 m w weight cut Reps in half.
“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
Continuous run with Weighted plate(45/25)
Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag or plate(45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

THURSDAY 11-16-17

WARM UP 2X
30-60 DU/SUJump rope
10 Shpt
5 each arm Banded shoulder press
10 Lunges
10 DB Plank Row

 

STRENGTH
Complex From the rack
2 PUSH PRESS + 2 PUSH JERK
5 X 1 @ 65% Of C & J
Build over 5 set as long as performed with good form.
*increase weight each week
10 # if work sets above 220
5 # if BELOW 220
(Go off of Nov 8 Wednesday Weights)

WOD 4 ROUNDS
75 DU
25 Weighted sit-ups 20/14
10 SH2OH  65/95

WEDNESDAY 11-15-17

WARM UP 2-3 X
Row 10 Cal
10 Burpee
10 KB deadlift (toe touch )
10 Step up and over
10 Airsquats

BAR Warm up
DEADLIFTS 5-5-5

 

WOD

TIME CAP 21 MIN

* if you need to stager at stations that is ok!
For time:
50 Calorie Row
50 Box Jump-Overs (24″/20 ″)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts
50 Box Jump-Overs
50 Calorie Row

TUESDAY 11-14-17

HAPPY BIRTHDAY KERENSA

Wishing you Health, Happiness & All the gains a girl could ask  for 💪🏽 Happy birthday

 

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Dynamic WARM UP

3X

100 m run

In gym

legswings L/R x 10

L /R Side Shuffle

frankenstein walk

cariocas L/R

bear crawl

spiderman Push up

 

Workout of the Day

 

Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
Post time to SugarWOD

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

 

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Monday 11-13-17

WARM UP 3X 10
200 m run
Inchworm w push up
Medball G2OH
Jumping Lunge
Banded goodmorning

STRENGTH
Clean & Jerk
5X1 @ 82 %
2 Min Rest between sets.

FRONT SQUAT
2 Reps building up to 85% Of 1RM
THEN Drop set 30 Lbs 2X3

WOD FOR TIME
400 m Run
25 T2B
50 Wallballs
400 m run