October 2015

WOD: “PIKE” 5 rounds for time of: 20 thrusters 75/55 10 strict ring dips 20 push-ups 10 strict HSPU 50m bear crawl U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of […]

WOD: A. Overhead Squat: 10 – 8 – 6 – 4 – 2 E2:30MOM B. Athlete’s Choice: For Time: 1. 30 Muscle ups and 30 Squat Snatch 75/55 or 95/65 or 115/80 or 135/95 can break down in any rep scheme desired, bar or ring OR 2. 30 chest to bar pull-ups and 30 squat snatch or power

Barbells For Boobs “Amazing Grace” For Time: 30 Clean & Jerk 135/95 (55 and over 95/65) **remember, like any WOD, this is scaleable!** Reminder! Today we will have one class at 9am. Come out to support a great cause! Join us to raise funds, awareness and show our support for Mammograms in Action, a non-profit organization that provides mammograms

WOD: A. Deadlift: 6 minutes to build up to WOD weight B. “The Walking Dead 5k” by DB 5 rounds for time of: 6 deadlifts 315/215 RX+ 365/240 (55 and over 225/175) run 1000m C. Core Development: 25 sit-ups 25 hip extensions 25 V-ups REMINDER: Barbells for Boobs THIS Saturday, October 10th at 9am. This is a

WOD: A. Split Jerk : 3 – 2 – 1 – 1 – 1 E2MOM Strict Press: 10 – 8 – 6 – 4 – 2 E2:30MOM B. 7 minute AMRAP of: 10 push press 75/55 or 95/65 5 burpee box jumps 20″/18″ or 24″/20″ (55 and over step ups okay) “FINISHER” Immediately after the WOD,

WOD: A. Front Squat: 10 – 8 – 6 – 4 – 2 E2:30MOM B. For Time: 1 squat clean 135/95 or 165/115 or 195/130 or 215/140 Run or Row 100m 2 squat clean 135/95 or 165/115 or 195/130 or 215/140 Run or Row 200m 4 squat clean 135/95 or 165/115 or 195/130 or 215/140 Run

WOD: “Rene” 7 rounds for time of: 400m run 21 walking lunges 15 pull-ups 9 burpees If you have a 20 weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit

WOD: A. Snatch & Rope Climb or Pull-up Training EMOM x 12 minutes Even = 2 squat snatch Odd = 2 rope climbs (legless or with legs) or 5-10 pull-ups (weighted, strict, CTB, chin over bar, banded, ring rows) B. “Granite Grip Crumbler” by DB 12 minute AMRAP of: 40 double unders 20 KBS 24kg/16kg RX+

WOD: A. Bench Press: 10 – 8 – 6 – 4 – 2 E2:30MOM **prior to each bench press set perform 5 clapping push-ups or 5 upward angle bench exploding push-ups, then straight to bar B. Sprint Rounds: For Time: 5 over the bar burpees 6 power cleans 135/95 RX+ 155/105 (55 and over 105/70) 10/7

WOD: A. Deadlift: 10 – 8 – 6 – 4 – 2 E2:30MOM B. 11 minute AMRAP of: 11 deadlifts 205/140 RX+ 245.165 (55 and over 165/115) 11 HSPU RX+ 6″/4″ deficit (55 and over 4″ rise) 11 box jumps 20″ RX+ 24″ (55 and over 20″ step ups) C. Core Development: 1 minute high plank