WODS & NEWS

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Saturday 7.14.18

ENDURANCE
8:30 A.M.

Open Gym 1-3pm
“Turtle Club”
For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

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FRIDAY 7.13.18

“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Fitness

“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (65/45)
15 Burpee Box Jump Overs (24/20)

Comptrain
TBA

WEIGHTLIFTING (more…)

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WEDNESDAY 7.11.18

In Teams of 3, AMRAP 25:
12/9 Cal Row
6 Lateral Burpees over Sandbag
100m Sandbag Run (50/35)

Partners complete full rounds before switching.
Post total rounds, plus repetitions, to the tracker below. For clarification, when the first athlete complete the 100 m Sandbag run, that counts as a full round. When the whole team has gone through for a full iteration, that is 3 rounds complete (3 athletes moving through the 9/6 bike, 6 burpees, and run).

Bumpy Ride Individual
7 Rounds:
12/9 Cal Row
6 Lateral Burpees over Sandbag
100 M. Sandbag Run (50/35)
Rest 1:00 between rounds.

COMPETITOR
TBA
Bumpy Ride
7 Rounds:
9/6 Cal Assault
6 Lateral Burpees over Sandbag
100 M Sandbag Run (50/35)
Rest 1:00 between rounds.

WEIGHTLIFTING (more…)

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Tuesday 7.10.18

5 Rounds for total reps:
Handstand Push-ups
(rest 1:00)

Leadfoot
For time:
50 Pull-ups
50 Wall Ball Shots 20/14
50 Kettlebell Swing 53/35

Fitness
5 rounds for total time:
Handstand hold
(rest 1:00)

Leadfoot
For time:
50 Pull-ups
50 Wall Ball Shots 14/10
50 Kettlebell Swing 35/26

Comptrain

WEIGHTLIFTING (more…)

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Monday 7.9.18

Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Fitness
Teams of 3
AMRAP 7:
50 Bench Press (95/65)
50 Bench Press (105/75)
AMRAP Bench Press (115/80)

rest 3 minutes

50 Hang Squat Cleans (75/55)
50 Hang Squat Cleans (95/65)
AMRAP Hang Squat Cleans (105/75)

rest 3 minutes

50 Deadlifts (135/95)
50 Deadlifts (155/105)
AMRAP Deadlifts (185/135)

Comptrain

1. “Everest”
For Time:
21-15-9
Back Squats (315/225)
Strict Handstand Push-ups

2. Gymnastic Conditioning
For Time (10 Minute Cap):
30 Bar Muscle-ups

On the Minute (Starting on the 0:00) – 30 Double Unders

3. Bike Conditioning
3 Rounds:
3 Minute Light Effort
2 Minute Fast Effort
Not for score, but for consistent effort.

WEIGHTLIFTING (more…)

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FRIDAY 7.6.18

Today is Free Friend Friday!
Rough and Tumble
5 Rounds for Time
40 Double Unders
30 KBS 53/35
20 Wall Balls 20/14
10 Box Jumps 24/20

Fitness
5 Rounds
80 Singles
30 KBS 35/26
20 Wall balls 14/10
10 Alternating Step Ups 20/20

COMPTRAIN
TBA

WEIGHTLIFTING (more…)

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Thursday 7.5.18

8 minutes
Hang power clean
Heavy 3

Partner deck of cards
Grab a partner and go for time. While one partner is rowing 250 meters, the other is flipping over cards from a standard 52 card deck with 2 jokers. Suits refer to the exercise: Hearts=push-ups, spades=box jumps, clubs=squats, diamonds=sit-ups. The number on the card refers to the number of reps to be completed. Face cards=10 and aces=15. Jokers=15 burpees. When the partner finishes row, partner switch places. The team continues working until finished our 20:00 time cap.

Post total time.

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Wednesday 7.4.18

July 4th
Open gym 8:00a.m.-10:00 a.m.
hero WOD
DVB
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.
 

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TUESDAY 7.3.18

“Liquid Laugh”
5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute Double Unders
1 Minute Calorie Row
1 Minute Rest

COMPETITOR
1. Strict HSPU
3 Rounds:
40% of Max Set
35% of Max Set
30% of Max Set
Rest 1:30 between rounds

2. STAMINA SQUAT
On The Minute x 12 (3 Rounds):

Minute 1 – 6 Reps @ 65% of 1RM Back Squat
Minute 2 – 4 Reps @ 70% of 1RM Back Squat
Minute 3 – 2 Reps @ 75% of 1RM Back Squat
Minute 4 – Rest

3. Conditioning
“LIQUID LAUGH”
5 Rounds:
1:00 – Max Front Rack Dumbbell Lunges (50’s/35’s)
1:00 – 50 Double-Unders
1:00 – Max Assault Bike Calories
1:00 – Rest

WEIGHTLIFTING (more…)