Archive for July, 2015

Friday 20150724 Open Workout

Posted: July 23, 2015 by eweirick in Uncategorized

S/S/S:

Back Squat

5,5,5+

add 5 lbs from 10 July

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WOD:

TOTF Chipper:

Run 200 m

20 Wall Balls

15 Box Jumps

10 Thrusters (95/65)

15 KB Swing (1.5/1)

20 Burpees

200 Jump Rope Contacts

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Scaling Options:

Weight for Thrusters and Kettlebell swings as needed

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Xtra:

Foam roll out

Banded stretches

Thursday 20150723 Open Class

Posted: July 22, 2015 by ladygrape01 in Uncategorized

S/S/S:

Toes-2-Bar / Knees-2-Elbows Technique

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WOD:

3 RFT

75 DU

15 T2B

15 Push Press 135/95

Scaling Options:

DU-> 150 SU

T2B -> K2E -> Deadhang Knee raises -> Laying T2B

Push Press by weight

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Xtra:

Pull-Up Training Day 1.2:

5 Rounds

4x Ecc Pull-ups @BW

Rest: 60

Wednesday 20150722 Open Workout

Posted: July 21, 2015 by eweirick in Uncategorized

S/S/S:

Strict Press

5, 5, 5+

Add 2-5# from 8 July

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WOD:

7 min AMRAP of:

7 Pull-ups or MU

7 Ring Dips

7 Air Squats

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Scaling Options:

Pullups -> Ring Rows

Ring Dips -> Static Dips -> Box Dips

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Xtra:

None

Tuesday 20150721 Open Workout

Posted: July 20, 2015 by eweirick in Uncategorized

S/S/S:

Box Jump technique

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WOD:

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Burpees

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Box Jump Overs 24/20

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Scaling Options:

Box height

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Xtra:

Video courtesy of Steve Hoyles.

Pull-Up Training Day 1.1:

5 rds

4 x Ecc Pull-ups @ Body Weight

Rest: 60

None

Monday 20150720 Open Workout

Posted: July 19, 2015 by eweirick in Uncategorized

S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 6 July

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WOD:

5 RFT of:

5 Goblet Squats (1.5/1 pood)

50m Left Arm Suitcase Carry

5 Right Arm KB Snatch

5 Left Arm KB Snatch

50m Right Arm Suitcase Carry

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Scaling Options:

Kettlebell by weight

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Xtra:

None

Saturday 20150718 Open Workout

Posted: July 17, 2015 by eweirick in Uncategorized
DC3NathanBruckenthal_Hero_TH
U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

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S/S/S:

Prep for WOD

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WOD:

“Bruck”

4 Rounds For time:

400m Run

24 Back Squats (185/125)

24 Jerks (135/95)

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Scaling Options:

Run – 500m row

Back Squat – shoot for 50% of 1RM

Jerk – shoot for 50% of 1RM

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Xtra:

Partner tabata roll out (One partner rolls while the other partner applies extra pressure.  Do entire body, tabata-style, then switch positions)

Banded hamstring stretch x 2 min per

Friday 20150717 Open Workout

Posted: July 16, 2015 by eweirick in Uncategorized
Wrapping up this week of tributes to the incredible coaches we’re losing, is the one and only Sanchez. Coach Homar Sanchez has been yelling at us all and cranking his death metal music up to 11 for 3 years. The strange thing is, we’re all going to miss his crazy way of motivating us. Best of luck in SoCal Homar! CAN!
Homar
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S/S/S:

Reverse Hypers – 4 x 15

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Video courtesy of Rogue Fitness.

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WOD:

3 RFT of:

10 Deadlift 225/155

10 Cal Row

10 Burpee over Rower

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Scaling Options:

Deadlift – Shoot for 65-70% of 1RM

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Xtra:

Goat work – Pick a goat and spend 15 min on it. (A goat is a movement that you know you are not good at.)

Hang from pull up bar – accumulate 4 min of hang time