S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 16 Dec

.

WOD:

21-15-9 pull-ups

in between each round run 200m,

1 min Rest

21-15-9 Kettle Bell Swings 1.5/1

in between each round suitcase carry 50m

Scaling Options:

Banded Pull-ups

Scale down on weight

Scale down reps

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq mid December 2007

.

S/S/S:

Go through clean progression w/PVC before grabbing bar

.

WOD:

“Badger”

3 rounds for time:

30 Squat Cleans 95/65

30 Pull-ups

800 meter run

(Compare to Sept 21, 2013)

Scaling Options:

Scale weight as needed

Pull Ups – banded or body row

If no run, 1K row

.

Xtra:

Organize the area…while cooling down and catch up with friends

S/S/S:

OHS –

3 X 3

Work technique, don’t go overly heavy.

Spend no more than 10 min getting these done

.

WOD:

Round 1:

5dl @ 315/215, 5 Box Jump 30/24…4&4…

Round 2:

5dl @ 225/175, 5 Box Jump 30/24…4&4…

Round 3:

5dl @ 135/95, 5 Box Jump 30/24…4&4…

Scaling Options:

DL- 315/175 or 275/ 135

.

Xtra:

Cool down and sit and discuss life and chat with class as you do some cool down stretches.

  Merry  Christmas! 

.

WU:

Stretch out fingers

10 air squats to prep to pick up presents

2 runs up and down stairs to prep for big run down to see what Santa left you

.

S/S/S:

Try removing tape from one corner of a gift without ripping wrapping paper

Do three times

Practice saying “thank you” with sincerity

.

WOD:

AMRAP gift opening and giving

one hug per present received to the giver

.

Xtra:

Christmas dinner – whatever good spread you have.

And enjoy time with family and friends

.

Please Note:

Class Dec 26 @ 10am

We will be conducting a nutrition seminar for anyone who is interested (no obligation to the challenge- just help jump start New Years’ resolutions):

Monday 5 Jan 1130 in HAWC classroom
Tuesday 6 Jan 0700 in HAWC classroom
Tuesday 6 Jan 1730 in HAWC classroom

Sign-ups (any single session) are at the white board.

Lurong Paleo Challenge Jan. 19th- Feb. 22nd

S/S/S:

Strict Press

5, 5, 5+  add 2.5/5 from 8 Dec

.

WOD:

Death By 10 Meters

So minute 1, run 10 meters, minute 2, run 10 meters, turn around, run 10 meters, etc… Add another 10M sprint every minute until all are dead…

Scaling Options:

Rowing death by 20M.  Add 30M every minute

(Ex, min 1 – 30 M, min 2 – 60M, min 3 – 90M, etc…)

.

Xtra:

Use a buddy and…

Roll out Achilles with bar bell for 2×2 min

Roll out calves with bar for 2×2 min

Roll out hamstrings with bar for 2×2 min

.

Please Note:

No Class on Christmas

Class Dec 26 @ 10am

We will be conducting a nutrition seminar for anyone who is interested (no obligation to he challenge- just help jump start New Years’ resolutions):

Monday 5 Jan 1130 in HAWC classroom
Tuesday 6 Jan 0700 in HAWC classroom
Tuesday 6 Jan 1730 in HAWC classroom

Sign-ups (any single session) are at the white board.

Lurong Paleo Challenge Jan. 19th- Feb. 22nd

WOD:

12 Days of Christmas

1 Thruster (95/65)

2 Handstand Push-Ups

3 Front Squat (95/65)

4 Burpee

5 Wall Balls(20/14)

6 Push Press (95/65)

7 Pull-ups

8 KB Swings(1.5/1)

9 Toes-2-Bar

10 Lunges

11 Hand release Push-Ups

12 Snatches (95/65)

Scaling Options:

-Scale weight as needed

-HSPU-ab mats, if more than 2, seated DB press(AHAP)

-WB – 14/12

-Pull ups – banded or ring row

-KBS – 1/.5

-T2B – K2E, or leg lifts on ground while arms OH holding post

-Lunges – AS

-HRPU – on knees on the up\

.

Xtra:

Roll out…everything

Congratulations to Shadow Coach Val getting Step Promoted to TSgt!

.

S/S/S:

Back Squat

5, 5, 5+

add 5 from 11 Dec

.

WOD:

4 sets of…

45 Sec Work, 15 Sec rest

AMRAP:

Double Unders

Russian KBS (2/1.5)

Muscle ups

Do all 4 rounds of one move before moving on to next move

Score = total reps

Scaling Options:

DUs – no scale  today.  Technique work.  Even if that means no reps accumulated

RKBS – 1.5/1

Muscle Ups –if no go, work from seated in band.  If no go, jumping MUs

Video courtesy of NAKAAthletics.

Congratulations to December’s Onramp Graduates! Welcome to the TOTF Family! 

.

WOD:

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

“Nutts” 

For Time

10 Handstand push-ups
15 Deadlifts (250/175)
25 Box jumps (30/24)
50 Pull-ups
100 Wallballs (20/14)
200 Double-unders
Run 400 meters with a 45lb plate

.

Xtra:

Roll. Out. Everything.

Hi five two people!

S/S/S:

Front Squat

5, 5, 5+

add 5 from 1 Dec

.

WOD:

21-18-15-12-9-6-3

Box Jump 24/20

KB swings (2.0/1.5)

Hand  Release Push-Ups

Scaling Options:

BJ – 20/16

KB – 1.5/1

HRPU – on knees on the up

.

Xtra:

Plank hold – 2 min, every ten seconds, take one foot off the ground. Alternate feet.

1 min hang from pull up bar

A big TOTF congratulations and fond farewell to Coach Carly Costello. Monday night Coach Salt (Col. Bacot) presided over Carly’s promotion in the TOTF area, and then we said goodbye to Carly and Greg. Thank you for your commitment to our program and all of the TOTF athletes. You will truly be missed. Best of luck! 

.

S/S/S:

Clean work

.

WOD:

5 rounds on 3min clock

500m Row or 400m run

Max Power Cleans 135/95

Rest 1min

*Score is number of PC’s in all 5rounds

Scaling Options:

PC – use 70% of 1RM

.

Xtra:

5X3 Seated box jumps

Increase height every set