September 2016

WOD: “VICTORIA” 5 rounds for time of: 10 thrusters 95/65 14 box jumps 24″/20″ 12 sumo deadlift high pull 95/65 12 burpees 27 KBS 24/16kg In honor of Victoria Soto, one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting on December 14,2012, in Newtown, Connecticut. Victoria had been a […]

WOD: A. EMOM for 10 minutes of: Even Minute: 5/4 bar/ring dips & 10/8 hand release push-ups OR 12/10 ring push-ups/dumbbell push-ups Odd Minute: 15 GHD sit-ups OR 15 ab-mat anchored sit-ups B. “Feel the Burn, Not Berm: 4 rounds for time of: 600m run 20 burpee box jumps/step-ups 24″/20″ (MRX 15 burpee box jumps/step-ups 20″/18”)

WOD: “Lift Up Autism” “LUKE” 5 minute AMRAP of: 4 power cleans 155/105 24 double unders 10 pull-ups rest 3 minutes, then: 4 minute AMRAP of: 4 front squats 155/105 10/8 barbell push-ups 24 double unders rest 3 minutes, then: 3 minute AMRAP of: 8 deadlifts 155/105 10 WBS 20/14 10’/9′ What is Lift Up Autism? Click here to learn more

WOD: A. Back Squat: 6 – 4 – 2 – 2 – 2 E3MOM B. For Time: 5 hang squat cleans 115/80 RX+ 145/100 (MRX 95/65) 15 toes to bar 6 hang squat cleans 14 toes to bar 7 hang squat cleans 13 toes to bar 8 hang squat cleans 12 toes to bar 9 hang

WOD: A. Strict Press: 6 – 4 – 2 – 2 – 2 E3MOM B. 12 minute AMRAP of: 12 push press 95/65 RX+ 115/80 (MRX 75/55) OR 12 HSPU RX+ ring or free standing HSPU (MRX 2″/4″ rise) 6 overhead stationary lunges, alternating 95/65 RX+ 115/80 (MRX 75/55) 12/10 calorie row C. Core Development: 75

WOD: “The Love of Labor” by DB For Time: 4 push press 135/95 (MRX 95/65) 5 back squats 135/95 (MRX 95/65) 6 power clean 135/95 (MRX 95/65) 100m run 7 push press 135/95 (MRX 95/65) 8 back squats 135/95 (MRX 95/65) 9 power clean 135/95 (MRX 95/65) 200m run 10 push press 135/95 (MRX 95/65) 11

WOD: A. Pull-up / Muscle-up Training: 2 minutes max reps ring/bar muscle-ups OR chest to bar pull-ups OR 1 giant unbroken set rest 2 minutes 2 minutes max reps chest to bar pull-ups OR pull-ups OR 1 giant unbroken set rest 2 minutes 1 minute max reps ring/bar muscle-ups OR chest to bar pull-ups rest 1 minute 1 minute max reps chest

WOD: “MARCO” 3 rounds for time of: 21 pull-ups 15 HSPU 9 thrusters 135/95 U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force

WOD: A. Deadlift: 6 – 4 – 2 – 2 – 2 E3MOM B. “California Club” 8 deadlifts 365/255 (MRX 275/185) 40 GHD sit-ups (6″ target for ladies) (MRX 40 ab-mat anchored sit-ups) 80 double unders 4 rope climbs 15′ (MRX 10′) 80 WBS 20/14 10′ (MRX 20/10 9′) 4 rope climbs 15′ (MRX 10′) 80

WOD: A. Bench Press: 6 – 4 – 2 – 2 – 2 E3MOM B. 3 x 3 minute AMRAPs of: 300m row 10 push press 95/65 RX+ 115/80 (MRX 75/55) max reps double push-up burpees (MRX regular burpees) rest 3 minutes Repeat two more times for a total of 3 rounds C. Core and Flexibility