06/24/2017 Horton

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

WOD:

Horton

9 rounds for time with a partner of:

9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag or object to carry.

06/23/2017

WOD:

100 bench for time (135/95#)

2 scores…

max amount of reps til failure

Total time to 100 reps

Rest 5 minutes then perform

1 min MAX calorie Air Assault

Rest 2 minutes then

30 seconds MAX calorie Air Assault

EVERYONE’S 1 min MAX will go on the whiteboard!!

06/21/2017 Carrying Your Weight

WOD:

100 m DB Farmer’s Carry (65/45#)

21 C2B pullups

21 wall ball shots (20/14#)

21 Box Jump Overs (20/18″)

100 m DB Farmer’s Carry

15 C2B pullups

15 wall ball shots

15 Box Jump Overs

100 m Farmer’s Carry

9 C2B pullups

9 wall ball shots

9 Box Jump Overs

100 m Farmer’s Carry

***5 burpee penalty, on the spot, for each time you set down your dumbbells.***

 

 

06/20/2017

SWOD:

15 minute time cap

5 rounds-increase db weight each round

dumbbell curls-10 each arm

10 push ups, clapping or hand release

WOD:

Isabel

30 snatch for time (135/95#)

GOAL TIMES FOR THE ISABELL WOD

RX Goal Times

  • Elite: Sub 2:00
  • Level 3: 2:00-3:30
  • Level 2: 3:30-6:00
  • Level 1: 6:00-8:00

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

TIPS FOR THE ISABELL WOD

  • This workout was designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 8:00 minute time cap. Record your results and repeat the workout to measure improvement.
  • Use a moderate to fast pace on the first 10-20 reps, then sprint through the last 10.
  • Avoid going to failure. Stop 1-2 reps short of failing to prevent muscular burnout

MOVEMENT SCALING

Snatch

 

06/19/2017 EMOM Monday

SWOD: Max 15 min

Death by 10 m

at the top of the first min, complete 1 10 m sprint, at the top of the next min, complete 2 10 m sprints, at the top of the third min, complete 3 10 m sprints, etc…

WOD:

EMOM (for our new peeps: every minute on the minute)

even minutes: 3 squat cleans @ 75% BW

odd minutes: 1 rope climb (scale to seated on a box to practice foot holds)

each even minute, add 1 rep squat clean

continue until you can no longer complete the designated rep scheme of squat cleans, during the minute…

06/17/2017 Team WOD Saturday!

In Teams of 2

Team A performs a 2 person barbell carry around the gym, out the back rollup door, around to the front roll up door. (135/95#)

while Team B performs…

alternating rounds AMRAP Buddy Med Ball Sit Ups (20/14#)

or Buddy Tire flips, back and forth to your team mate.

then switch

the following round will be Team A performing the 2 person barbell carry and Team B will perform the med ball sit ups or Tire Flips, back and forth to your buddy, then switch.

Score is the TOTAL number of TIRE FLIPS for your Team.