Friday 1/29/2015 GROUP WOD


Main – Group WOD

ITS BRING A FRIEND FRIDAY

Metcon (No Measure)

30-8 count bodybuilders

Bench Press (5 x 3)

narrow grip bench press, a new set every 2:30

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

with a partner alternating the moves

9 deadlifts 155/105

12 H.R. Pushups

15 Box Jumps 24/20

Thursday 1/29/2015 GROUP WOD

Main – Group WOD

Metcon (Weight)

Every 2 minutes for 5 rounds

3 Snatch Press from behind the neck

2 Hang Power Snatch

1 Overhead lunge each leg

Metcon (AMRAP – Reps)

12 minute cap

1000 meter row

**remainder of time AMRAP

3 toes to bar

3 ball slams

6 toes to bar

6 ball slams

9 toes to bar

9 ball slams

**continue adding three reps to each**

Monday 1/26/2015 PERFORMANCE/COMPETITOR WOD

Main – Competitor Group

Please before coming in on Monday, read this, the Story of Bob Kalsu. http://www.si.com/nfl/2014/09/04/name-wall-si-60-william-nack-bob-kalsu

As you grind through this workout, please remember the story and fight through it.

Kalsu (Time)

100 Thrusters, 135/85lb

*At the top of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Monday 1/26/2015 GROUP

Main – Group WOD

Please before coming in on Monday, read this, the Story of Bob Kalsu. http://www.si.com/nfl/2014/09/04/name-wall-si-60-william-nack-bob-kalsu

As you grind through this workout, please remember the story and fight through it.

Metcon (Time)

“Kob-su”

100 Thrusters, 95/65

*At the top of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Saturday 10:00 HERO WOD

Main – Hero WOD

With the current success of the movie “American Sniper”, many people are learning of the life of former Navy Seal Chris Kyle. For those of you that do not know Chris he was a Navy SEAL Sniper that conducted four combat tours in Iraq. During Chris’s four tours he totaled 160 confirmed kills. Chris was so deadly on the battlefield and in his area of operation that the enemy nicknamed him the “Devil of Ramadi”. Chris was wounded twice and was involved in six IED attacks. To learn more about Chris’s life you can read his book or see the movie both titled “American Sniper”.

Chris’s life was cut short on February 2nd, 2013. Chris and a friend, Chad Littlefield, decided to take a military veteran to the range to help get his mind off things since he was struggling with PTSD. For unknown reasons, while shooting on the range, the military veteran turned a gun on Chris and Chad and murdered them. This is such a sad and tragic incident because Chris got out of the Navy to be in a safer environment and spend time with his family.

Metcon (Time)

“Kyle”

3 rounds (one for his wife and two for his children left behind)

40 Seated strict press 75/55

200 meter run

40 Strict Pullups

200 meter run

40 Elevated Push-ups (feet on 24/20″ box)

200 meter run

40 Four count Leg Levers

200 meter run

* The 4 movements represent Chris’s 4 tours in Iraq and the total reps for each round equal 160 representing Chris’s confirmed kills.

Saturday 9:00 GROUP WOD


Main – Group WOD

Metcon (Time)

With a partner perform the following for time

COMPETITOR WEIGHT 155/105

GROUP WEIGHT 115/75

50 Deadlifts while partner holds top of a deadlift

30 CTB PULLUPS while partner dead hangs from pullup bar

15 S.T.O.H while partner holds bar in rack position

100 Air Squats while partner holds an active squat

15 S.T.O.H while partner holds bar in rack position

30 CTB Pullups while partner dead hangs from pullup bar

50 Deadlifts while partner holds top of deadlift