Workout of the Day

Tue Sep 26

CONDITIONING:

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

* rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
 
* rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

Fri Sep 22

CONDITIONING:

CrossFit Team Series, Event 3:

For time:
50 synchronized wall-ball shots
30 cleans, 135 / 95 lb.
50 synchronized wall-ball shots
20 cleans, 185 / 135 lb.
50 synchronized wall-ball shots
10 cleans, 225 / 155 lb.

Men throw a 20-lb. ball to 10-ft. target
Women throw a 14-lb. ball to 9-ft. target

Time cap: 12 minutes
Tiebreak: Time after wall-ball sets

 

Fri Sep 08

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

* Can be done solo or with partner, your choice.  30 Min Cap if done Solo.

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Mon Sep 04

SEE SCHEDULE FOR GYM HOURS

Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.

The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.
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“31 Heroes”

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):

8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)

* Partners alternate work on the above rounds with a 400m Plate or Sandbag Run (45#/25#).

This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps as a team.

Fri Aug 25

STRENGTH:

FS WARM-UP: 8@BAR, 6@30%, 4@40%, 3@60%

Tempo Front Squats (3-2-1)
3@65%
3@70%
3@72%
3@75%
* Strict 2 Minutes rest between sets. 

CONDITIONING:

3 Rounds For Time:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees
(I heard you guys haven't seen burpees in a while and missed them...so here you go!)

Wed Aug 23

STRENGTH:

15 Minutes, Climbing:
3-Position Clean + Split Jerk

CONDITIONING:

TABATA Style:
4 x (:20 seconds on, :10 seconds off)
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)
* All four rounds will be completed at each station before moving on to the next.  Score is total reps. 

Tue Aug 22

CONDITIONING:

AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Shuttle Runs In Time Remaining

* Rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Shuttle Runs In Time Remaining

* rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Shuttle Runs In Time Remaining