Workout of the Day

1411, 2018

Those lunges looked like they were getting tough at the end of those sprints.  I got a chance to see Sarah P back in the box today after bringing those twins into the world.  Welcome back Sarah!  Big congrats to Andrew I who tied the knot last weekend, stoked for you two AI.  See you guys tomorrow for a great open WOD from 2011.

A) 3 Min Row Assault

Every :20 sec for 3 min

Ring Rows

Tempo Push Up

Mountain Climbers

1 Min Jog

B) 10  Min EMOM

1st-3 Tempo Weighted Strict Pull-ups (Scale to 4 Tempo Ring Row)

2nd-3 Tempo Weighted Ring Dips (4 Sec)

C) “11.5”

20 Min AMRAP

5 Power Cleans 145/100

10 Toes 2 Bar

15 Wallballs 20/14

1311, 2018

Keeping it rolling and hoping these fires get full containment soon.  Looks like 30-40% as of 10 hours ago.  We have some boys out there fighting this fire right now.  Keep Bill A, Coach Urban, and Morgan DJ in your thoughts.  I believe Nick GP might be out there as well.  Sorry is I missed anyone.  We are honored to have so many service men and women in this community who continue to run towards the emergencies as the rest of us are running away.  Thanks for your service guys.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Inch Worms

Lateral Box Step Up

Hollow Swing

B) 10 Min EMOM

1st- 30 Sec Tempo Single Leg Dumbell Romanian Deadlift (4 Sec) Right

2nd- 30 Sec Tempo Single Leg Dumbell Romanian Deadlift (4 Sec) Left

C) “The Time Machine”

2 Rounds

4 Min to Complete

500/425m Row

25 Push-Ups

Max Effort Alt Dumbell Lunge (45/30)

2 Min Rest

4 Min to Complete

28/20 Cal Assault

50 Double Unders

Max effort Kettlebell Swings 53/35

2 Min Rest

****If you are not done with the Push-ups or Double Unders by the 3 min mark move on to the KBS and lunges!

Score is # of KBS or Lunges each round

1211, 2018

I hope you all got a chance to reflect on what today means to all of us in this country.  We don’t have a lot of service men and women on either side of my own family but I had a Grandfather who has a fighter pilot in WWII and the Korean War and I am very proud of the commitment he made and held during those Wars.  My Grandfather had meet my Grandmother at a Military dance two weeks before his first deployment, told her he was going to marry her, and both stayed faithful to that promise until his return.  Grandpa Ward named his P-51 plane “My Darling Barbara” which he flew throughout the war.  What a generation of humans that was!  Again, thank you to all who have served to keep this country the safe place it is!  Hope to see you guys in here tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Bear Crawl

Light OHWL

PVC OHS

1 Min Jog

B) 12 Min EMOM

1st-5 Touch N Go Push Press (No rebend of Knees!) (Fitness use Dumbells)

2nd-15 Sec All out Row

C) “The Nutcracker”

6 Min AMRAP

12 Air Squats

10 Hang Power Snatch 75/55 (Fitness Alt DB Snatch)

8 Lateral Barbell Burpee’s

3 Min Rest

6 Min AMRAP

12 Sit-ups

10 Hang Power Snatch 75/55

8 Lateral Barbell Burpee’s

1111, 2018

We will be holding one WOD in observance of Veteran’s Day tomorrow at 9:30am.  This will be the Hero WOD Badger.  I want to personally say thank you to every veteran that has served this Country, continues to serve this Country, or gave their lives serving this Country.  I have no comprehension of the devotion and complete selflessness it takes to to put your life on the line to protect the lives of people you have not even met.  All I can say to each and everyone of these men and women who have taken this oath is thank you.  I love this Country and the freedoms that we share living in it, I know these freedoms would not be what they are today without the commitment all of our veterans have made to protect them.  Also a big happy 243th B Day to the Marine Corp!  See you guys tomorrow.  There are several ways to scale this WOD if needed. In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

A) 200m Run

Rotate every :20 for 3 min

Tempo Air Squats

Ring Rows

Russian Kettle Swings

200m Run

B) ” Badger”

badger

****Fitness complete medball cleans instead of squat cleans

***Pull ups scale to ring rows

Option 2

3 Rounds

20 Squat Cleans 95/65(Fitness Medball Cleans)

20 Pull-ups (Ring Rows)

600m Run

Option 3

15 Squat Cleans 95/65 (Fitness Medball Cleans)

15 Pull-ups

400m Run

911, 2018

One WOD monday at 9:30am for Veterans day.  Air quality is looking pretty bad still for tomorrow so we will be focusing on two strengths and a short EMOM so we are not crushing the lunges. Have fun!

A) 38 North Warm and Stretch

B) Every 2 Min x 6 Sets

15 Sec Overhead Barbell Walk

“Fitness”

Use 2 Kettlebells

C) Every 2 Min x 6 Sets

3 Back Squats

“Fitness”

1st-5 Bulgarian Split Squats (Right)

2nd-5 Bulgarian Split Squats (Left)

D) “The Tater Tot”

12 Min EMOM

1st-30 sec ME Hang Power Snatch 75/55(Fitness DB Snatch)

2nd-30 Sec ME Sit-ups

3rd-30 Sec Dumbell Step Up to 20″ 45/30

811, 2018

We will be having one WOD this Monday at 9:30am in observance of Veterans day.  It will be a Hero WOD!  Saw a bunch of scores all over the spectrum today.  10-17 min looked like the large window people fit into.  We have some strength work and a fun wod to finish the week!  See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Wallfacing Handstand Hold

Russian Kettle

Ring Row/Ring Dip (10/10)

1 Min Jog

B) Every 1:30 x 10 Sets

1st-5 Touch N Go Power Clean’s (increase in weight until you reach a challenging weight but No fails)

2nd- 5 Push Jerks (not touch n go increase in weight until you reach a challenging weight but No fails)

“Fitness”

12 min EMOM

1st-35 Sec Double Unders

2nd-10 Single Arm DB Clean and Jerk (5 each arm)

3rd-30 Sec Wallballs

C) “3-2-1 Contact”

Running Clock

3 Min Row for Cal

2 Min Burpee’s

1 Min Pull-ups

3 Min Assault for Cal

2 Min Overhead Walking Lunge 45/25

1 Min Pull-ups

Post Running Total of reps