Programming for August 29th through September 5, 2016

Friday Night Lights had a great turn out! We had a blast that night and we are planning the next date already. If you have suggestions for community events, see Coach Rob Moloney.

LABOR DAY WEEKEND SCHEDULE
Saturday September 2 - 8am, 9am
Sunday September 3 - 9am
Monday September 4 - 9am

Monday August 29, 2016

CROSSFIT

WARM UP

2 rounds:
150m Straight Leg Row
10m Bear Crawl

20 Toe Touches

 

With an empty bar:

10 5 second Deadlift Negatives

 

STRENGTH

Deadlifts: 

Endurance Group

4x20@35% with 1 minute rest between sets

Strength Group

1x8@65%
1x8@70%
1x5@75%
2x5@80%

 

Rest 2-3 minutes between sets

WOD

5 rounds with 1 minute rest between rounds

AMRAP in 2 minutes:

8 Russian Kettlebell Swings (70/53)
7 Box Jump Step Downs
6 Burpees:

 

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Tuesday August 30, 2016

FITNESS

WARM UP

Row 200m
5 Inch Worm Push Ups in place
30 second Supinated Hang
10 Push Up Shoulder Taps
10 Beat Swings

 

FOR QUALITY

3 Rounds:
10 Band Rows
8 Push Ups
5 Strict Chin Ups
30 second Handstand Hold

 

WOD

In 11 minutes:

Row 1000m

-then in remaining time-

AMRAP:
15 KB Swings (53/35)
30 Double Unders
45 Sit Ups:

 

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CROSSFIT

WARM UP

Run 200m
Row 200m
10m Inch Worm
10 Air Squats
10m Samson Lunge
10 Jumping Air Squats

 

With an empty bar (partner up in larger classes)
5 Strict Press
5 Push Press
5 Push Jerks
5 Split Jerks

 

IWT

Part 1

4 rounds with 1 minute rest:

Row 200m
10 Shoulder to Overhead @50% (Rd 1)
7 Shoulder to Overhead @55% (Rd 2)
5 Shoulder to Ovehead @60% (Rd 3)

3 Shoulder to Overhead @65% (Rd 4)

-Rest 5 minutes- 

Part 2

2 rounds with 3 minutes rest:
Run 400m
20 Wall Balls (20/14)

200m MedBall Carry

-Rest 5 minutes- 

Part 3

3 rounds for quality:
Max Unbroken Strict Pull Ups
30 second Weighted Plank Hold
6 Alternating 1 Arm Waiter's Lunges each arm:

 

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Wednesday August 31, 2016 

FITNESS

WARM UP

Row 200m
5 Inch Worm Push Ups in place
30 second Supinated Hang
10 Push Up Shoulder Taps
10 Beat Swings

 

FOR QUALITY

4 Rounds:

8 Lateral Box Step Ups each
8 KB Squat Press Outs
8 Single Leg KB Deadlifts each
30 second Squat Hold

 

WOD

For time:

15/12 Assault Bike Calories
15/12 Calorie Row
200m Run
50 Air Squats

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CROSSFIT

WARM UP

3 Elbow to Instep w/rotation each side
30 second Bar Hang
5 Kossacks each side
10m Lunge with twist
10 Beat Swings

20 Heidens

SKILL

Pistols and Bar Muscle Ups/Toes to Bar/Pull Ups

 

Every 90 seconds for 6 rounds:

A. 14 Pistols or 14 Lateral Box Step Ups

Pistol scales: Add weight, plate under heel, hold rig or barbells.

 

B.
Option 1- 3 Pull Ups + 2 Toes to Bar + 1 Bar Muscle Up
Option 2- 5x 1 Pull Up + 1 Toes to Bar
Option 3- 5 Kipping Pull Ups
Option 4- 10 Beat Swings  

WOD

4 rounds for time:
8 Power Cleans (115/75)
8 Front Squats
30 Double Unders
2 Bar Muscle Ups

 

*Scale Bar Muscle Ups to 4 Chest to Bar Pulls/Pull Ups/Strict Pull Ups/Ring Rows:

 

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Thursday September 1, 2016

FITNESS

WARM UP
10m Bear Crawl
10 Mountain Climbers
10m Crab Walk
10 Bottom Half Burpees
30 second Pronated Hang

 

EMOM FOR 12 minutes:

A-10 Double KB Strict Press
B-6 Ring Rows
C-8 1 Arm High Pulls each side

 

WOD

AMRAP in 10 minutes:

9 Russian Swings (70/53)
6 Handstand Push Ups (scale: Hand Release Push Ups)
9 Toes to Bar
6 Burpees

 

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CROSSFIT

WARM UP

With a PVC and light KB:

10 Prone PVC Pass Throughs
10 1 Arm Russian KB Swings (5 each)
10 Standing PVC Pass Throughs
10 1 Arm Waiters Squats
10 Squat PVC Pass Throughs
10 1 Arm Overhead Squats
10 PVC SOTS Press

STRENGTH

A. Superset

1) 3x3 SOTS Press
2) 3x3 Snatch Pull Unders

Start empty and increase if comfortable. 

B. Superset

1) 3x3 Snatch Lift Off
2) 1 Hang Snatch Pull+1 High Hang Snatch (hip)+1 Hang Snatch (above knee) 

Increase each set up to 60%.

 

C. 5 sets:

2 High Hang Snatches (hip)

         +

1 Hang Snatch (above knee) 

 

WOD

EMOM

A-Row 20/15 Calories
B-10 Burpees Over Bar

C-30 seconds Max Power Snatches @ 80% of Strength

 

Optional scale up: Bar Facing Burpees

 

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Friday September 2, 2016 

CROSSFIT & FITNESS

WARM UP

Run 200m
10m Lunge w/ twist
20 Single Leg Toe Touches
10 Lateral Box Step Ups (5 each)
30 second side plank each side

 

WOD

"KD" 

3 rounds:
Run 800m
43 weighted step ups (2x35/2x26 KBs)
200m plate carry (45/25)
200m KB carry (70/53)

 

Firefighter Lt. Kevin W Donnelly, Ladder 3 in Manhattan died on September 11, 2001 in the north tower while evacuating others. He was 43. Kevin, also known as "Hollywood" was a triathlete and competitive swimmer. He completed both the NYC and Long Island marathons multiple times. He was finishing his masters degree and preparing for his Captain's test at the time of his death. His remains along with his helmet were found 3.12.2002. He is survived by his parents, Ed and Cecilia; siblings Ed, Brian, and Mary cay; and long time companion Mary Coughlin. He was one of the nicest human beings you have ever met.

 

THANK YOU Molly Zarba for nominated Kevin and sharing his story.

 

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Saturday September 3, 2016 

WARM UP

Run 200m
10m Samson Lunge
10m High Knees
10m Straight Leg Swings
10m Side Shuffle each way
10m Duck Walk
10m Karioka each way

 

EMOM for 12 minutes
A-10 Goblet Squats
B-12 Alternating Weighted Step Ups
C-10 Squat Tuck Jumps

 

WOD

500m Row
40 Double Unders (80 singles)
300m Run
20 Lunges
10 Burpees
20 Lunges
300m Run
40 Double Unders (80 singles)
500m Row

 

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Sunday September 4, 2016

PARTNER SUNDAY

WARM UP

Run 200m
10 Leg Swings each leg/direction
10 Squat Thoracic Rotations
10 Push Up Shoulder Taps

10 Beat Swings

 

"Holbrook"

In teams of 2, 14 rounds alternating:

5 Thrusters (115/75)
10 Pull-ups
100 meter Sprint

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

*Serving alongside Captain Holbrook was Kyle Warren, a friend of one of ours, PADDY SOMMERS.  Here is Kyle's story:

http://www.soc.mil/memorial%20Wall/Bios/warren_kyle.pdf

Thank you Paddy for nominating this work out and sharing Kyle's story.

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Monday September 5, 2016

"Holleyman"


30 Rounds for time:

5 Wallballs

3 Handstand Pushups

1 Power Clean 

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.