GYM CLOSED MONDAY 10/12/2015
Stretch Legs
Strength:
Wendler Deadlift
WOD:
21 Deadlifts (185/155, 155/135, anything less)
Max Box Jumps for 1 minute
15 Deadlifts (185/155, 155/135, anything less)
Max Box Jumps for 1 minute
9 Deadlifts (185/155, 155/135, anything less)
Max Box Jumps for 1 minute
*Score will be total amount of box jumps completed
Extra Credit:
Tabata Plank
Strength:
Wendler Press
WOD:
For Time
400 meter run
30 Pull-Ups
400 meter run
15 Push Jerks
400 meter run
15 Pull-Ups
400 meter run
30 Push Jerks
Strength:
Wendler Back Squat
WOD:
5 Rounds for Time
10 OHS (95/75, 75/45)
10 Toes to Bar
10 Wall Balls (20/16, 16/14)
25 Double Unders
Q’s Birthday WOD
10 Rounds
5 Deadlifts (135/95)
1 Bear Complex (135/95)
9 Push-Ups
7 Wall Balls (20/14)
9 Box Jumps
Reminder:
The ELC Honorfit Gym will be closed from Monday, 09/28-Thursday, 10/1 for an annual cleaning/sanitation of the gym. The gym will reopen on Friday, 10/2/2015 and classes will resume as normal. We encourage you continue to exercise during this down time.
All Crossfit Pistoleros have been extended an invitation to attend Heavy Hitters Crossfit, located at Dogwood Rd. / Ross Rd. in El Centro at no charge during the ELC Honorfit Gym closure. (This cannot be conducted during PFP time)
For class times; visit www.heavyhitterscrossfit.com
Hero WOD:
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. Brian was survived by his parents, Paul and Mary, and brother Robert
10 Rounds For Time
3 HandStand Push-Ups
6 Dead Lifts (225/155)
12 Pull-Ups
24 Double Unders
Strength:
Wendler Bench Press
WOD:
400 meter Run
100 Double Unders
400 meter Run
80 Air Squats
400 meter Run
60 Sit-Ups
400 meter Run
40 Burpees
400 meter Run
20 Clean and Jerks 135/95
400 meter Run
Strength:
Wendler Back Squat
WOD:
For Time
50 Back Squats (95/65)
40 Power Snatches (95/65)
30 Kettle Bell Swings (53/35)
20 Over Head Squats (95/65)
10 Muscle-Ups
Strength:
Press
WOD:
18 Minute AMRAP
200 M Run
10 Shoulder to Over Head (135/95)
10 Push-Ups
10 Wall Balls (20/14)
Strength:
Wendler Dead Lift
WOD:
4 Rounds for Time
12 Burpee Box Jumps
6 Dead Lifts (185/115)
3 Power Cleans (185/115)
15 minute cap
