WOD Monday January 27th

Warm up: 2 minutes on a thing / 15 GHD sit ups / 15 GHD raises

 

  1. Back Squat

Every minute on the minute for 4 minutes:

5 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

4 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

3 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

2 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

1 rep

* Start at about 65 – 70% of your 1 rep max. Go up by about 5% on each 4 minute block.

*We will be doing this for 4 weeks. You are going to be sore. Sorry.

2. Kobe

81 Clusters @ 75 / 53

*Every 2 minutes begin with 41 Double unders or 78 Single unders

Image result for kobe bryant

 

WOD Wednesday July 18th

Warm up: 2 minutes of jump rope / 12 Burpees

NUTTSAndrew NuttallCanadian Armed Forces Lt. 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, Afghanistan, on Dec. 23, 2009.

He is survived by his parents, Richard and Ethel Jane.

First posted May 28, 2010

  • 10 handstand push-ups
  • 250-lb. deadlifts, 15 reps
  • 25 box jumps, 30-inch box
  • 50 pull-ups
  • 100 wall-ball shots, 20-lb. ball
  • 200 double-unders
  • Run 400 meters with a 45-lb. plate
For time

WOD Monday January 15th

3 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Nutrition Challenge Meeting this Sunday!!

Cost for the Challenge is $20! 

Schedule:

8:15-9:00 AM – Weight and Measurements

9:00 -10:00 AM – Listen and Learn about the Challenge

10:00 – 11:00 AM – Workout 

Warm up: 1 minute bottom of squat hold, 20 Back extensions, 15 Sit ups

1. Every 3 minutes for 5 sets:

5 Front squats

*Increase weight as you go

2. “I Have a Dream”

6 Rounds for time of:

30 Double unders

3 Deadlifts

3 Hang power cleans

3 Front squats

3 Jerks

300 Meter run

  • Same weight for all of the barbell movements.
  • Try to hold onto the bar and perform them as a complex.
  • Don’t punk out on your weights.