Archive for April, 2015

Friday 20150501 Open Workout

Posted: April 30, 2015 by eweirick in Uncategorized

S/S/S:

Bench Press

5, 5, 5+

Add 5 lbs from 14 Apr

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WOD:

“Heavy Fran”

15-12-9

Thrusters (135/95)

Weighted Pull ups (45/25)

If you have a weight vest (or weight belt), recommend bringing it and using it.

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Scaling Options:

Thrusters: 115/80, 95/65, 85/55

Pull ups 25/10, no weight C2B, chin above

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Xtra:

Roll out forearms

Roll out legs

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Thursday 20150430 Open Workout

Posted: April 29, 2015 by eweirick in Uncategorized

S/S/S:

Demo and practice butterfly, back, breast and freestyle strokes.

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WOD:

POOL WOD

4 X 50m Individual medley relay

1 min rest between rounds

Record average of all 4 rounds

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Scaling Options:

If really green on the strokes, cut distance in half

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Xtra:

 Work treading water technique – 5 min

Video courtesy of iSportdotcom’s channel.

Wednesday 20150429 Open Workout

Posted: April 28, 2015 by eweirick in Uncategorized

S/S/S:

Sumo Deadlift

5 x 3

@ 80% of 1RM set on 3 Apr

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WOD:

Team WOD:

Teams of 2 complete the following for time:

10 Cal Row

20 (by 2s) Walking Lunge steps w/bar in Front Rack (135/95)

Partners switch at the completion of each round of lunges

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Scaling Options:

Front lunge weight – 115/80, 95/65

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Xtra:

Clean & Strict press

5, 5, 3, 2, 2 (Increase weight each set)

 Couch stretch – 2 min per

Hang from pull up bar – 3 min total

Tuesday 20150428 Open Workout

Posted: April 27, 2015 by eweirick in Uncategorized

Video courtesy of Corey Pitsillidi.

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S/S/S:

Hang Power Snatch Technique

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WOD:

5 Rounds:

On a 3 min clock complete:

400m Run

Remaining time…Power Clean 135/95

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Scaling Options:

If can’t run, 500m row per round.

PC – shoot for 50% of 1RM

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Xtra:

Heel cord mash -3 min per

Monday 20150427 Open Workout

Posted: April 27, 2015 by eweirick in Uncategorized

S/S/S:

Front Squat

5, 5, 5+

add 5-10 from 10 Apr

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WOD:

21-15-9

HSPU

OHS 115/75

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Scaling Options:

HSPU – scale to 11-8-5 pop up into HS then 5 sec negative

OHS – 95/65, 85/55

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Xtra:

Snatch balance (Increase weight ea set)

3, 3, 3, 3, 3

OH banded mobility – 2 min per side

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Summer Showdown 2

June 13th

Volunteer or Register now!

Saturday 20150425 Open Workout

Posted: April 24, 2015 by eweirick in Uncategorized
Sean
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U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

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S/S/S:

Prep for WOD

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WOD:

“Sean”

10 Rounds:

11 C2B Pull ups

22 Front Squats (75/55)

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Scaling Options:

C2B – Chin above

FS – 65/45

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X-tra:

Stretch and roll out everything

Friday 20150424 Open Workout

Posted: April 23, 2015 by eweirick in Uncategorized

S/S/S:

Back Squat

5, 5, 5+

add 5-10 from 13 Apr

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WOD:

5 Rounds

400m Sprint

90 sec rest between

Goal – same speed +or- 5 sec ea round

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Scaling Options:

Rest 2 min between rounds

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X-tra:

3 sets 8-10 Glute Ham Raise

Walking lunge length of mats w/moderate weight on barbell