11/09/12 Ralph

It is time to suck it up and pay respect.  Have you forgotten that there are Brave men and women STILL fighting and dieing for our Freedom….WELL DON’T FORGET.

“Ralph“

Four rounds for time of:
250/175 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

11/08/12 MAX Front Squat

Pre-Wod

3 rounds of “Cindy”

5 Pullups

10 Pushups

15 Airsquats

WOD

1x1x1x1x1x1x1 Front Squats

**Go to FULL Depth…DO NOT GO HEAVIER if you cannot achieve Hip Crease BELOW Knees**

—If Front Rack is NOT possible do BACK SQUATS—

11/06/12 1 Bar…Many Sit Ups

WOD  15 Min Amrap

5 Deadlifts  155/115…135/95…115/85…

3 Hang Cleans

1 Push Jerk

25 Abmat Situps

X-GRIT…GET HEAVY!

185#

Todd…….9+9(am)…11+12(pm)

Cole……..10+9

RX 155/110

Charlie…..10+18

Couch……10+14

Kat……….10+9

Daniel……9+8

Jeff B…….6+26

135/95

Kelly O……10+27

Buddy…….9+19

Shawn……9+18

Jacob…….8

Kent……..7+25

Craig…….6+28

115/85

JeanMarie.10+29

Lane……..10+17

Kathy M….10+9

Robin……..10+1

Carole…….9+32

Bryan…….9+16

Blake…….8+19

Melody…..8+5

Joe F……..8+3

Anne……..7+28

Scaled

Richard..95…5+5

Alix…75…9+8

Laura.75..7+29

Taylor.75..8+7

Nicole.75..8+22

Mary…65…10+17

Sarah..65…9

HannahG.65.8+20

Miranda.65…6+14

KatieB..65…7+25

Nancy…50…6+15

POST WOD WOD

3 rounds of

10 Overhead Squats 135#

50 Double Unders

Todd…..6:00

Couch…9:53

11/7/12 Double Under Sprint

WOD

Buy-In  500m ROW

4 rounds of

50 Du’s/150 Singles

200m RUN

Cash Out 500m ROW

CORE

10 KB Windmills (each side) 53/35/26

11/5/12 “Mental”

WOD “MENTAL”

4 Rounds for time with a 30 min time cap
25 Goblet Squats 53/35
25 Pullups
25 Kb Swings 53/35
25 Pushups (HR)
25 Box Jumps 24/20

11/2/12 “1 Minute to Win It”

WOD    “1 MINUTE TO WIN IT”

Each Athlete will have 1 minute to do as many reps of each exercise (IN THE ORDER LISTED BELOW) as possible, followed immediately by 1 minute to REST and set up for the next exercise.

1 minute of MAX REP DEADLIFTS: RX (275/195) Scaled I (225/155) II (185/135) III (135/95)Full hip extension at top of lift bumpers must touch floor at bottom of every rep.  NO BOUNCING!

1 minute of MAX REP AIR SQUATS: (bottom must hit Medball target or below parallel for each squat and full hip extension at the top).

1 minute of MAX REP PUSH-UPS: Chest must touch the floor at the bottom, and arms must be fully extended at the top. If stomach touches floor before chest – NO REP. Snaking the body (losing the plank) will result in NO REP.

1 minute of MAX REP PULL-UPS

1 minute of MAX REP DOUBLE UNDERS.

1 minute of MAX REP BOX JUMPS (24in/20in). Full hip extension on top of Box.

11/1/12 Dough on the Floor, Wipe It Up

WOD 15 min Amrap

5 Dough Rollers  135/115/85/65

5 Floor Presses

5 Floor Wipers (2ct)

15 Bar Hops

Core

30 Stick Situps

10/31/12 It’s NASCAR…Turn Left!

WOD

1000m Row

10 Laps Nascar KB Carry 70/53/44

100 Du’s/300 Singles

500m Row

5 Laps

50 Du’s/150 Singles

BB  Pick a Barbell Movement and do 20 reps at 50% 1 rep Max

10/30/12 DT

BB  20 Push Jerk 95/65  Work on the “Jerk”..stay in the bottom for a second.

Strength WOD  “DT”

12 Deadlifts  155/110

9 Hang Cleans

6 Push Jerks

OR

Metcon WOD

5 rounds of

10 Deadlifts 135/95

25 Abmat Medball Tosses 20/14

CORE

4 Evolutions of Tabata Plank

RX

Todd……7:23…..2:39 PR

Mike K….9:31….2min Pr

White…..9:49

Cole…….12:32

10/29/12 5 Lunges Forward…5 Back…Marry Your Cousin?

BB  25 Backsquats 135/95/65  With a 2 sec pause on Med ball…NOT sitting on it…Just touching it!

WOD

5 Rounds of

10 Burpee to Plate touch

5 Walking Lunges Forward

10 Jumping Airsquats 

5 Walking Lunges Backwards

10 Pushups w/ Feet on Plate

20 Flutterkicks with Plate Pressed (2ct)

Core

25 Cousins  30/20/14 (All to the 8 foot target)