Hero Wod Friday

BRENDAN LOONEY
A former Naval Academy lacrosse player was one of the nine U.S. troops killed in a Black Hawk helicopter crash in Afghanistan on Sept. 21.
Lt. Brendan Looney, a Navy SEAL and a 2004 Naval Academy graduate, was one of four sailors killed.

http://www.travismanion.org/hero/lt-brendan-looney-usn/

Tuesday (9/24)

WOD: (40 min cap)
"Looney"
7 Rounds:
400m Run
29 OH Lunges (95#/65#)

scaled - 65#/35#
competitor - 115#/85#

Grace

30 Clean & Jerks for time

Last Wednesday in January

5 rounds for time:

100m sprint

10 burpees

100m sprint

10 ring dips

100m sprint 

3 rope climbs

Overhead Squat, Jump Rope, Sit-up

Starting with three reps. Increase your reps by three at the completion of each round for twelve minutes:

Overhead Squat (95/65)

Double Under

Sit-ups

Monday Monday Monday!

As many rounds as possible in 15 minutes:

5 handstand push-ups (substitute 1 wall walk, or 5 diamond push-ups)

10 pull-ups

15 deadlifts (135/95)

"Some people create their own storms and then get upset when it rains"

Take control of the parts of your life that you can control, and be responsible for the outcome. Your life is before you, and it's up to you to value yourself enough to make good choices and rewarding decisions. 

Hero Friday

Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Resolution WoD #1

Amrap 7 minutes:

5 front squats

7 burpees

Tuesday, January 20

8 rounds for time:

100m sprint

8 toes to bar

8 Kettlebells swings

*Saturday 9am will be gymnastics as long as Jordan is in town. When he is not it will be Olympic Lifting. This is a great opportunity for us to really improve and master our pull-ups, muscle-ups, ring dips, handstands, and other gymnastics movements. 

Monday, January 19, 2015

Tabata This!

Row for calories

Rest 1 minute

Squats

Rest 1 minute

Pull-ups

Rest 1 minute

Push-ups

Rest 1 minute

Sit-ups

Who is ready for this week?!?!

Fight Gone Bad

Three rounds for time of:

1 minute of wall ball shots

1 minute of sumo-deadlift-high-pull

1 minute of box jumps

1 minute of push press

1 minute of row for calories

1 minute rest

Olympic Lifting Thursday

Sumo-deadlift High Pull

Practice technique

Then:

Every minute on the minute perform 2 reps at 50% body weight or less

Wednesday, January 14

700m run

21 Handstand Push-ups

63 double-unders

15 Handstand Push-ups

45 double-unders

9 handstand push-ups

27 double unders

700m run

*substitute shoulder to overhead for handstand push-ups

**consider parallette handstand push-ups for an added degree of difficulty

Tuesday

Row 500m 

Rest as needed between sets

Monday, January 12

 For the maximum load:

5 Back Squats

10 push-ups

4 back squats

9 push-ups

3 back squats

8 push-ups

2 back squats

7 push-ups

1 back squat

6 push-ups 

1 back squat

5 push-ups

1 back squat

5 push-ups

1 back squat

5 push-ups

Etc...until you reach a new 1 rep max, or until you reach failure at a weight twice 

Saturday, January 10

9am: Olympic Lifting- squat cleans

10am: 

Amrap 14 minutes

200m run

10 double unders

1 rope climb

1 tire flip

January 9

"Luke"

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

Thursday, Olympic Lifting All Day

Find your 1 rep max Jerk

Wednesday, January 7

You As many rounds as possible in 10 minutes:

3 squat snatch (95/65)

9 double unders

Tuesday, January 6

"Fran"

21-15-9

Thrusters

Pull-ups

This workout is the "what do you bench of CrossFit". It uniquely challenges you to perform it at maximum intensity. You have to tackle this workout all out. Give it everything you got. If you struggle with any point of this workout then you need to scale that part in order to perform this wod as quickly as you can. 

If you have an impressive Fran time, and you are concerned that your lifestyle the past few months aren't conducive to setting a personal best, then tackle today the same way as everyone and give it all you got and see if you surprise yourself. If you don't set a new best, go ahead and consider this a benchmark for the beginning of 2015 and work hard to ensure that next time you wrestle Fran you show her who is boss. 

See you at the box!

Monday, January 5

Amrap 12 minutes:

8 box jumps

100m sprint

8 burpees

100m sprint

Saturday

We will be having a 9am ONLY and we will NOT be meeting at the box. We will meet at Turn2 CrossFit. Please show up a few minutes early!!! Their address is:

41655 Reagan Way Ste H
Murrieta, Ca. 92562

January 2

Full Friday Schedule!

"Morning After Whiskey Row" is your buy-in for 2015. It is how we will forever bring in the new year. So if you missed it yesterday then you get to do it today, or whenever you get to the gym. 

If you did it, then today's wod is "Annie"

Tomorrow we will be having a 9am ONLY and we will NOT be meeting at the box. We will meet at Turn2 CrossFit. Please show up a few minutes early!!! Their address is:

41655 Reagan Way Ste H
Murrieta, Ca. 92562

Happy New Year!

"Morning After Whiskey Row"

400m sprint 

400m backward sprint 

100m Burpee broad jump

21-15-9

Burpees

Push-ups

squats

400m run

400m backward run