WOD Monday March 11th

Warm up: 10 Hip Bridges, 1 Minute in bottom of Squat, 10 Kang Squats, 10 Lunges

1. Every 2:30 minutes for 3 sets:

4 Overhead Squats

Every 2:30 minutes for 3 Sets:

4 Front Squats

Every 2:30 minutes for 3 Sets:

4 Back Squats

2. As many Reps as possible in 4 Minutes:

Chest-to-bar Pull up (Start at 2 Reps and Increase by 2 each Round)

Thruster (Start at 4 Reps and Increase by 4 each Round)

Then directly into:

As many Reps as possible in 4 minutes:

Burpees (Start at 2 Reps and Increase by 2 each Round)

Wallballs (Start at 4 Reps and Increase by 4 each Round)

HERO WOD Saturday March 9th

SEE YOU GUYS AT 9:30 A.M. ! 

“TIFF”

On a 25-minute clock,

Run 1.5 miles

Then perform as many rounds as possible of:

11 chest-to-bar pull-ups
7 hang squat cleans @ 155 / 108
7 push presses @ 155 / 108

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

 

WOD Friday March 8th

Warm up: 30 second handstand hold or plank, 20 Mountain Climbers, 10 Sit ups

OPEN WORKOUT 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box
Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform front rack lunges, 5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform
front-rack lunges, 5-in. elevated strict HSPU and bear
crawl
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform
overhead lunges, strict HSPU and handstand walk
Girls use 20-lb. dumbbell and 20-in. box, perform
overhead lunges, strict HSPU and handstand walk
Scaled Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform front rack lunges, 5-in. elevated strict HSPU and bear crawl
Girls use 20-lb. dumbbell and 20-in. box, perform front rack lunges, 5-in. elevated strict HSPU and bear crawl
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform
overhead lunges, 5-in. elevated strict HSPU and
handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform
overhead lunges, 5-in. elevated strict HSPU and
handstand walk
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform
front-rack lunges, dumbbell strict presses (with two
dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform
front-rack lunges, dumbbell strict presses (with two
dumbbells) and bear crawl

WOD Wednesday March 6th

10 Power Clean and Jerk

20 Wallballs

8 Power Clean and Jerk

16 Handstand Push ups

6 Power Clean and Jerk

12 Muscle Ups

4 Power Clean and Jerk

8 Kneeling Squat Jumps

2 Power Clean and Jerk

4 Wallymockers

2 Full Clean

8 Kneeling Squat Jumps

4 Full Clean

12 Muscle Ups

6 Full Clean

16 Handstand Push ups

8 Full Clean

20 Power Wallballs

10 Full Clean

*Increase weight every set of Power Clean and Jerk, Then Decrease weight every set of Cleans

 

HERO WOD Saturday March 2nd

SEE YOU GUYS AT 9:30 A.M.!

Jag 28

For time:
Run 800 meters
28 Kettlebell swings @ 70 / 53
28 Strict Pull-ups
28 Kettlebell clean and jerk @ 70 / 53 each
28 Strict Pull-ups
Run 800 meters

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.