May 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Hang Power Snatch 3-3-3-3-3 B. 7 rounds for time of: Run 200m 7 Pull-up 7 Hang Power Snatch 17 minute time cap Rx: 115/80# Int: 95/65# Beg: 65/35#, Banded Pull-up or Jumping C2B Pull-up
May 2018
A. Week #4, and our first week with the 5/3/1 Repetition Waves. Wave #1 Set #1 – 5 Back Squats @ 70% of 1RM Back Squat Set #2 – 3 Back Squats @ 75% of 1RM Back Squat Set #3 – 1 Back Squats @ 80% of 1RM Back Squat Wave #2 Set #4 – 5 Back Squats @ 75% of 1RM Back Squat Set #5 – 3 Back
May 2018
A. Tabata KB Snatch (swinging) Alternate arms every round B. EMOM 12 Min 1 – 1 Legless Rope Climb + 1 Rope Climb Min 2 – 10 H.R. Push-up + 15 DB Floor Press Min 3 – 50 Double Under Rx: 40/25# Int: 2 rope climb, 30/20# Beg: rope rows, 20/15#, double-under attempts x15 C. 3 rounds, not for time, of: Band Pull-aparts x30 Banded Ab pulldown x25 Side
May 2018
For time: Row 1000m 42 Pistols 21 Toes to Bar Bike 1.2 mile 30 Pistols 15 Toes to Bar Ski 1000m 18 Pistols 9 Toes to Bar
May 2018
A. Power Clean & Jerk 3-3-3-3-3 Start at a challenging weight and end at a 3RM. B. As many reps as possible in 7 mins of: 2 Deadlifts 2 Strict Handstand Push-ups 4 Deadlifts 4 Strict Handstand Push-ups 6 Deadlifts 6 Strict Handstand Push-ups 8 Deadlifts 8 Strict Handstand Push-ups 10 Deadlifts 10 Strict Handstand Push-ups 12 Deadlifts 12 Strict Handstand Push-ups Follow the pattern of 2-4-6-8,
May 2018
With a partner… AMRAP 6 20 DB Power Snatch (alternating) 50/35# Ski – Max Cals Rest 3 minutes AMRAP 6 20 DB Bench Press 40/25# Row – Max Cals Rest 3 minutes AMRAP 6 14 KB Front-rack Walking Lunge Steps 44/26# Bike – Max Cals While one partner is performing the prescribed reps of each movement, the other partner is performing max calories. Switch after all prescribed reps have
May 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed 3 rounds for time of: Run 800m 21 KB Swing 15 Burpee Box Jump 9 HSPU 25 minute time cap Rx: 70/53#, 30/24” Int: 53/36#, 24/20” Beg: 36/22#, 20/12” Magnitude Scoop Don’t forget, Saturday morning after our 8:45am class (only class of the morning) we will be holding a Nutrition Seminar. This will be a great opportunity to
May 2018
A. Week #3 Wave #1 Set #1 – 6 Back Squats @ 66% Set #2 – 4 Back Squats @ 71% Set #3 – 2 Back Squats @ 76% Wave #2 Set #4 – 6 Back Squats @ 71% Set #5 – 4 Back Squats @ 76% Set #6 – 2 Back Squats @ 81% Wave #3 Set #7 – 6 Back Squats @ 76% Set #8 – 4
May 2018
A. 3 Push Press + 1 Split Jerk – In 12 minutes, work to a heavy complex B. 4 rounds of: On a 3 minute clock… Run 200m 10 C2B Pull-ups Then; Push-ups – Max reps in time remaining Rest 90 seconds Score is total Push-ups performed Magnitude Scoop This Saturday we will be holding a nutrition seminar at the box. We’re going to start off with samples of
May 2018
Tabata Ski for Cals Rest 1 minute Tabata Toes to Bar Rest 1 minute Tabata Row for Cals Rest 1 minute Tabata Abmat Sit-up Rest 1 minute Tabata Double-under Score separately, total reps for each movement. Magnitude Scoop This Saturday we will be holding a nutrition seminar at the box. We’re going to start off with samples of “upgraded” coffee, then get into the nitty gritty on nutrition covering
May 2018
(Happy Birthday Coach Caitlin!) A. Pendlay Row – 4×6 Add 5-10 pounds to last weeks weight and use it for all 4 sets. Rest as needed B. 5 rounds for time: 9 Power Snatch 7 Overhead Squat 5 Bar Muscle-up 12 minute time cap Rx: 115/75# Int: 95/60#, Banded Bar Muscle-up Beg: 65/35#, Jumping Bar Muscle-up
May 2018
With a partner… AMRAP 20 20 Deadlifts 275/195# 40 Power Snatch 135/95# 60 Wall Ball Shots 20/14# 80 Box Jumps (24/20″ 100 Double-unders If you complete the ascending ladder, repeat in reverse One Partner works at a time. Split up work as you wish. On a 20 Minute Clock, climb up the ladder to complete the 100 Double-unders – then retreat back down the ladder – Box Jumps, WBs,
May 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed 4 rounds for time of: Run 800m 10 DB Push Press 3 Rope Climb 25 minute time cap Rx: 50/35# Int: 40/25# Beg: 30/15#, Rope ring rows x10
May 2018
A. Week 2 Wave #1 Set #1 – 6 Back Squats @ 63% Set #2 – 4 Back Squats @ 68% Set #3 – 2 Back Squats @ 73% Wave #2 Set #4 – 6 Back Squats @ 68% Set #5 – 4 Back Squats @ 73% Set #6 – 2 Back Squats @ 78% Wave #3 Set #7 – 6 Back Squats @ 73% Set #8 – 4
May 2018
“Lynne” Complete 5 rounds, not for time, of: Bodyweight Bench Press – Max reps Pull-ups – Max reps Rest as needed between movements Score is total reps *This is a benchmark WOD. Give it your best effort (as always!) and be sure to record it in your journal for future reference. Assistance Work (optional) 3 super-sets of: Banded Pushdown x20-30 DB Hammer Curl x10-12
Apr 2018
A. EMOM 12 Min 1 – Row 200m Min 2 – Toes to Bar x12 Min 3 – Ski 200m B. AMRAP 8 Run 200m Abmat Sit-ups (arms crossed) x20 C. KB Swing – Max reps in 5 minutes Choose a challenging weight that allows for no more than 15-20 reps to be performed without taking a rest.
Apr 2018
A. Pendlay Row – 4×6 Pick a challenging weight and stick with it for all sets. B. Complete 3 rounds of: Against a 3 minute clock… Bike (sprint) 10/7 cal KB Front Rack Walking Lunge Steps 100’ (50’ down & back) HSPU – Max reps in time remaining Rest 3 minutes Rx: 44/36# Int: 36/26#, HSPU off Box Beg: 26/18#, Pike Push-up
Apr 2018
With a partner… In 22 minutes, complete as many reps as possible of: 5 Box Jump 7 Shoulder to Overhead 9 Medball Cleans While one athlete accumulates reps, the other must complete a 100m farmers carry before taking over. Score is total reps completed as a team. Rx: 30/24″, 115/80#, 30/20#, 70/53# Int: 24/20″, 95/65#, 20/14#, 53/44# Beg: 20/16″, 75/45#, 14/10#, 44/36#
Apr 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Hang Power Snatch 5×3 Use a weight that will ensure proper technique & speed of movement is preserved. Hang position is 2-3 inches above the knee, and all reps should be started from a pause (static start) at this position. B. 3 rounds for time of: Run 800m/Bike 1.2 miles/Row 1000m/Ski 1000m 6 Turkish Get-up (alternating arms)
Apr 2018
A. Back Squat Week 1 – Wave #1 Set #1 – 6 Back Squats @ 60% Set #2 – 4 Back Squats @ 65% Set #3 – 2 Back Squats @ 70% Wave #2 Set #4 – 6 Back Squats @ 65% Set #5 – 4 Back Squats @ 70% Set #6 – 2 Back Squats @ 75% Wave #3 Set #7 – 6 Back Squats @ 70% Set
Apr 2018
A. Every 30 seconds x6 Ring Jump to Support w/ 10 second hold Beg: Parallel bar jump to support B. Free handstand hold (with wall support) 4x:30 on/:30 off Start in a handstand hold and slowly work your way off the wall. Int: Handstand hold Beg: Piked Handstand hold off of box C. Ski 1,000m 50 Toes to Bar Row 1,000m 12 min time cap
Apr 2018
A. Deadlift 8-8-8 Start at a challenging weight and increase across all sets. All reps start from the floor, no touch and go reps. All reps must be lowered from the top. Rest at least 2 minutes B. AMRAP 7 35 Double-under 12 H.R. Push-up 6 Chin-up (strict) C. 3 sets, not for time: Side plank with Dip x12/side Weighted Abmat Sit-ups x10
Apr 2018
A. Push Press – 8 minutes to a heavy 3 for the day. B. 5 rounds for time: Run 400m 20 Wallball 15 Box Jump 10 KB Swing 20 minute time cap Rx: 20/14#, 24/20”, 70/53# Int: 14/10#, 20/16”, 53/44# Beg: 12/8#, 16/12”, 44/36# (Rus)
Apr 2018
Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. With a partner… “Nate” AMRAP 20 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings 70/53# Int: Pull-ups, HS Push-up off box Beg: 5 Ring row + 5 Push-up Only one athlete may work at a time, completing one full round before
Apr 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 5 rounds On a :45 sec clock 1 – 3 Snatch Lift Off (with 2 second pause above knee) 2 – 3 Snatch Pull 3 – 2 Power Snatch 4 – Rest and add weight Start at a moderate load and increase weight after every round B. For time: 100 Double-under Then, Sets of 10-8-6-4 DB Hang
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