Thursday, 1 June 17

Warmup:
2 Rounds:
10 Cossack squat (each side)
10 Medicine ball cleans
10 Medicine ball push-up
10 Elbows high and outside (PVC or Bar)
10 Bridge up
5 Headstand to push-up
10 Back stroke (each arm)

WOD:
3 rounds for time of: Row, 250 m 12 Squat Snatches, 65/45 lbs 21 Push-ups

Wednesday, 31 May 17

Warmup:
Row 500 meters. Then complete 2 Rounds of:
10 yards Spiderman lunge
11 Sit-up
30 seconds Plank
11 Mountain climbers (each leg)

Strength:
Front Squat 1x3 at 70% 1RM Front Squat 1x3 at 80% 1RM Front Squat 1x3+ at 90% 1RM

WOD:
3 rounds for time of: 20 Pistol (Weighted)s, 45/30 lbs 30 GHD Sit-ups

Tuesday, 30 May 17

Warmup:
Run 200 meters
6 Pike handstand push-ups on box
6 Knees to elbow
30 seconds Handstand hold against wall or free standing
9 Arms (over and back)
30 seconds Rope knees to chest hang
9 Downward dog push-ups
9 Rope pulls (sitting to standing)
9 Sots press (PVC or bar)
9 Handstand shrugs

WOD:
For time: 15 Push Press, 0.75x bodyweight 5 Rope Climbs, 15 ft 12 Push Press, 0.75x bodyweight 4 Rope Climbs, 15 ft 9 Push Press, 0.75x bodyweight 3 Rope Climbs, 15 ft 6 Push Press, 0.75x bodyweight 2 Rope Climbs, 15 ft 3 Push Press, 0.75x bodyweight 1 Rope Climb, 15 ft

Monday, 29 May 17

In honor of all of our fallen heroes...the MURPH Challenge
You can do this anywhere you have a track and a pull-up bar
You may find others doing this WOD at Shellbank Gym on base around 0800

Warmup:
400m Jog
10 ea Leg swings
20 "I luv me" arm swings
10 Hanging arm rockers from the pull-up bar
10 Air Squats
10 Pushups

HERO WOD: MURPH (Link to the official MURPH Challenge Scholarship Fundraiser)

The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation

1 mi Run
100 Pull ups
200 Push ups
300 Air Squats

1 mi Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed (like rounds of Cindy: 20 rds of 5-10-15). Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday, 26 May 17

Warmup:
100 Double Unders
2 Rounds...
- 10 GHD Situps
- 10 PVC Pass Throughs
- 10 Sots Press
- 10 Kettlebell Swings

Strength:
Hang Clean 1x3 at 70% 1RM Hang Clean 1x3 at 80% 1RM Hang Clean 1x3+ at 90% 1RM

WOD:
Swingin' Annie
50-40-30-20-10 reps, for time of:
- Double Under (3:1)
- Kettlebell Swing, 53/35 lbs
- AbMat Sit-up

Thursday, 25 May 17

Warmup:
Run 400 meters (3 laps in BB Court)
30 yards Leg slide
5 Wall squats
5 Banded good mornings
30 yards Side hop
20 Fire hydrant circles (each side)
20 Marching bridge (each side)
10 yards Frankenstien

WOD:
5 rounds for time of: Run, 800 m 23 Back Squats, 0.75x bodyweight 13 Deadlifts, 1.5x bodyweight

Wednesday, 24 May 17

Warmup:
Row 500 meters
5 Downward dog push-ups
5 Cossack squat (each side)
5 Pistol roll
20 Handstand shrugs
10 yards Pigs on ice skates
10 yards Knee hugs
20 Arms (over and back)

Strength:
Push Press 1x3 at 70% 1RM Push Press 1x3 at 80% 1RM Push Press 1x3+ at 90% 1RM Rest as needed between sets.

WOD:
10 min AMRAP
10 Deficit Handstand Push Ups, 6/3 in 20 Row Calories 30 Pistols (alternating)

Tuesday, 23 May 17

Warmup:
200 meter run
5 Wall kick-ups (body length or half body length away from the wall)
5 Medicine ball cleans
30 seconds Handstand hold against wall or free standing
5 Elbows high and outside (PVC or Bar)
10 Downward dog push-ups
10 Down and up (PVC or bar)
10 Handstand shrugs
10 Muscle snatch (PVC or bar)
10 T-rotation (each arm)

WOD:
For time: 50 Medicine Ball Cleans, 20/14 lbs 25 Push Jerks, 155/105 lbs 50 Medicine Ball Cleans, 20/14 lbs

Monday, 22 May 17

Warmup:
Row 500m
2 Rounds:
- 5 Pull-ups
- 10 Push-ups
- 5 Sots Press
- 10 Sit-ups
- 5 Burgener Warmups

Strength:
Hang Snatch 1x5 at 65% 1RM Hang Snatch 1x5 at 75% 1RM Hang Snatch 1x5+ at 85% 1RM Rest as needed between sets.

WOD: 

2017 CrossFit Games Regional Event 2

21-15-9 reps, for time of: Dumbbell Snatch, 80/55 lbs Ring Dip Time cap: 6 minutes *For time-capped scores, add 1 second for every rep you did not complete to be ranked accordingly.

Friday, 19 May 17

Hero WOD honoring FBI Supervisory Special Agent Gregory J. Rahoi
Warmup:
Max calorie row for 1 minute (pace: slow)
5 hops Single leg hops (front to back- each leg)
5 One arm thruster with kettlebell (each arm)
Max calorie row for 1 minute (pace: medium)
5 jumps Box jump progression
15 Mountain climbers (each leg)
Max calorie row for 1 minute (pace: fast)
15 Sots press (PVC or bar)
15 Thorasic high fives (each arm)

Strength:
Front Squat 1x5 at 65% 1RM Front Squat 1x5 at 75% 1RM Front Squat 1x5+ at 85% 1RM

HERO WOD: Rahoi
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

12 min AMRAP:
12 Box Jumps, 24 in 6 Thrusters, 95 lbs 6 Bar-facing Burpees

Thursday, 18 May 17

Warmup:
Row 250 meters
10 Squat to stand
10 Squat press (each arm)
10 Headstand to push-up
10 Thorasic high fives (each arm)
10 Ring out the towel (each side)
10 Arms (over and back)
10 yards Pigs on ice skates
10 One arm thruster with kettlebell (each arm)
10 Sots press (PVC or bar)

WOD:
For time: Row, 2 km 50 Wall Balls, 20 lbs Row, 1 km 35 Wall Balls, 20 lbs Row, 500 m 20 Wall Balls, 20 lbs

Wednesday, 17 May 17

Warmup:
2 Rounds:
10 Cossack squat (each side)
10 Wall ball shots
10 Jumping pull-ups
10 Pogo jumps
10 Elbows high and outside (PVC or Bar)

Strength:
Hang Clean 1x5 at 65% 1RM Hang Clean 1x5 at 75% 1RM Hang Clean 1x5+ at 85% 1RM

WOD:
5 rounds for total reps of: Thruster, 135 lbs, 15 secs Rest 45 secs Weighted Pull-up, 50 lbs, 15 secs Rest 45 secs Burpee, 15 secs Rest 45 secs

Tuesday, 16 May 17

Warmup:
2 Rounds:
5 hops Single leg hops (front to back- each leg)
5 jumps Box jump progression
10 yards Crab walk (forward and backward)
5 hops Single leg hops (side to side - each leg)
10 Forward/back jumping jacks

WOD:
5 rounds for time of: 40 Double Unders 30 Box Jumps, 24/20 in 20 Kettlebell Swings, 1.5/1 pood

Monday, 15 May 17

Warmup:
Row 500 meters
8 Downward dog push-ups
8 Sit-up to pike
30 seconds Plank
30 seconds Handstand hold against wall or free standing
8 Thorasic high fives (each arm)
8 Cossack squat (each side)
8 Sit-up

Strength:
Push Press 1x5 at 65% 1RM Push Press 1x5 at 75% 1RM Push Press 1x5+ at 85% 1RM

WOD:
16 min AMRAP:
Row, 400 m 15 GHD Sit-ups 10 Overhead Squats, 95/65 lbs

Friday, 12 May 17

Honoring a hero - Army Sgt. Keith Adam Coe

Warmup:

Row 500m

2 Rounds of Cindy:

- 5 Pull ups

- 10 Push ups

- 15 Air Squats

Strength:

Back Squat 1x5 at 40% 1RM Back Squat 1x5 at 50% 1RM Back Squat 1x5 at 60% 1RM

HERO WOD:

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

10 rounds for time of: 10 Thrusters, 95 lbs 10 Push Up (Rings)s

Thursday, 11 May 17

Warmup:
Run 200 meters (1-2 laps in BB court)
6 Downward dog push-ups
6 Medicine ball cleans
30 seconds Plank
9 Handstand shrugs
9 Elbows high and outside (PVC or Bar)
9 Hip circles (each direction)
30 seconds Handstand hold against wall or free standing
9 Torso rotations (each way)
9 Jump and land (PVC or bar)

WOD:
Complete as many rounds as possible in 20 mins of: 5 Handstand Push-ups 10 Dumbbell Squat Cleans, 45/30 lbs 15 GHD Sit-ups 20 Slamballs

Wednesday, 10 My 17

Warmup:
50 double unders
8 Push-ups
8 Pull-ups
8 Back stroke (each arm)
8 PVC Shoulder Pass-Through
8 Arm circles
8 Back stroke (each arm)
8 Push-ups
8 Pull-ups

Strength:
Bench Press 1x5 at 40% 1RM Bench Press 1x5 at 50% 1RM Bench Press 1x5 at 60% 1RM

WOD:
Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat
Tabata score is the total reps performed in all of the intervals.
There is no rest interval between tabatas - all out for 16 minutes!!

Tuesday, 9 May 17

Warmup:
3 rounds:
10 PVC Shoulder Pass Throughs
8 PVC Overhead Squats
6 Step ups (each leg) / Box Jumps

WOD:
50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in

Monday, 8 May 17

De-Loading Week...

Warmup: 
500m Row, then 2 Rounds...
- 10 PVC Shoulder Pass Through
- 10 Ring Rows
- 10 "I love me's"
- 5 Downward Dog/Cobra
- 5 Inchworms
- 5 Cossack Squats (each side)
- 10 Romanian Deadlift (PVC or Barbell)



Strength #1:
Shoulder Press 5 reps @ 40% of 1RM Shoulder Press 5 reps @ 50% of 1RM Shoulder Press 5 reps @ 60% of 1RM

Strength #2:
Deadlift 1x5 at 40% 1RM Deadlift 1x5 at 50% 1RM Deadlift 1x5 at 60% 1RM

WOD:
For time: 100 Double Unders (no scales - make 100 attempts if necessary)

Friday, 5 May 17

Hero WOD Friday honoring Jeremiah Wittman
Warmup:
300m Row
10 yards Spiderman lunge
5 One arm kettlebell swing (each arm)
5 jumps Box jump progression
5 Mountain climbers (each leg)
10 Air squat
10 yards Knee hugs
10 yards Pigs on ice skates

Strength:
Back Squat 1x5 at 75% 1RM Back Squat 1x3 at 85% 1RM Back Squat 1x1+ at 95% 1RM

HERO WOD:

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

"Wittman"
7 rounds for time of: 15 Kettlebell Swings, 1.5/1 pood 15 Power Cleans, 95/65 lbs 15 Box Jumps, 24/20 in

Thursday, 4 May 17

Warmup:
100 yards Jog-Run-Jog (Jog 30 yards, run 40 yards, jog 30 yards)
5 jumps Box jump progression
20 yards High bounding
20 Back leg swing (each leg)
20 High knees with toe touch (each side)
20 yards Butt kicks
20 yards Leg slide

WOD:
4 rounds for time of: 15 Box Jumps, 36/30 in Run, 400 m (~3 laps in the BB court)

Wednesday, 3 May 17

Warmup:
1 minute of double unders
10 yards High knee skips
20 yards Side hop
5 Downward dog push-ups
5 hops Single leg hops (front to back- each leg)
30 seconds Hollow body hold
5 Handstand shrugs
5 Knees to elbow
20 Arms (over and back)

Strength:
Shoulder Press 1x5 at 75% 1RM Shoulder Press 1x3 at 85% 1RM Shoulder Press 1x1+ at 95% 1RM

WOD:
"Annie"
50-40-30-20-10 reps, for time of: Double Under (3:1 Single Unders) AbMat Sit-up

Tuesday, 2 May 17

Warmup: 9 1-minute rounds of:
Skin the cat
Cossack squat (each side)
Pogo jumps
Pull-ups from seated position
Elbows high and outside (PVC or Bar)
Forward/back jumping jacks
Bridge up
Back stroke (each arm)
Ring out the towel (each side)

WOD:

For time (20 min time cap): 100 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs 80 Row Calories 60 Bar Facing Burpees 40 Muscle-ups
Get as far as you can in 20 min. If you complete the entire set before 20 min, record your time in the comments

Scale: Burpee Pull-ups or Burpee Ring Rows