Good times hiking this weekend!
Strength: Wendler squat
WOD: for time
50 wallballs 20/14
45 toes to bar
40 box jumps 24″
35 pull ups
30 backsquats 135/95
25 push ups
every 2 minutes, 3 goblet squats 53/35
Extra Credit: 100 four count flutter kicks
WOD: “DT”
5 rounds for time
12 deadlift
9 hang power clean
6 push jerk
155/110
New Years Eve WOD
for time
31 sumo deadlift high pull w/ kb 53/35
28 box jumps 24″
31 pull ups
30 back squats 135/95
31 push ups
30 wall balls 20/14
31 kettlebell swings 53/35
31 burpees
30 deadlift
31 knees to elbow
30 ring rows
31 thrusters 95/65
2015m row
Strength: Wendler back squat
WOD: 14 minute EMOM
8 KBS 70/53 odd minutes. With remaining time,
AMRAP sit-ups.
4 OHS 95/65 even minutes. With remaining time,
AMRAP double-unders.
******
Keep a combined continous count of sit-ups and
double-unders for your final score. Dont lose count.
Level 2 for double-unders will be bar hop overs.
*****Reminder*****
Short day on Wednesday and Friday. Last class for both days will be the 5pm.
We will have no classes this Thursday. Happy New Year!
Strength: Wendler bench press
WOD: 3 rounds
20 floor press 135/95
20 dumbbell snatches 45/25
400m row
3 minute mandatory rest
then “Grace” 30 clean & jerk 135/95
Score is total time of both
WOD: 12 days of Christmas
for time:
1 backsquat 95/65
2 snatches 95/65
3 pullups
4 lunges
5 deadlift 95/65
6 burpees
7 KBS 53/35
8 clean & jerk 95/65
9 hand release pushups
10 box jumps 30″/24″
11 toes to bar
12 air squats
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one backsquat; on the 2nd day of Christmas my coaches gave to me, 2 pistols and 1 backsquat; on the 3rd day of Christmas, my coaches gave to me, 3 pullups, 2 pistols, and 1 backsquat; continue with 4 lunges, 3, 2, 1 etc. up the ladder and down
*****REMINDER*****
Today, we have cancelled classes after 3pm.
We will have classes from 5AM-2pm.
On this day only there will be a 1pm class.
This day will be Ugly Sweater day, So bring on the ugly sweaters people!!!!
We will be closed this Thursday and Friday for Christmas.
Strength: Wendler deadlift and bench press
WOD: 15 minute AMRAP
3 handstand pushups
6 clean & jerk
9 goblet squats (53/35)
*****REMINDER*****
On Christmas Eve December 24, 2014 we have cancelled classes after 3pm.
We will have classes from 5AM-2pm.
On this day only there will be a 1pm class.
This day will be Ugly Sweater day, So bring on the ugly sweaters people!!!!
We will be closed this Thursday and Friday for Christmas.
Strength: Wendler squat and shoulder press
WOD: 4 rounds for time
15 power snatch (75/55)
30 double unders
400m run
*****REMINDER*****
On Christmas Eve December 24, 2014 we have cancelled classes after 3pm.
We will have classes from 5AM-2pm.
On this day only there will be a 1pm class.
This day will be Ugly Sweater day, So bring on the ugly sweaters people!!!!
We will be closed this Thursday and Friday for Christmas.
WOD: “Vengeance”
In honor of the following 7 Camp Pendleton Marines who lost their lives on February 25 in one of the deadliest aviation training accidents. Their call sign was HMLA-469.
LtCol Thomas Budrejko (AH-1W Pilot)
Capt Michael Quin (UH-1Y Pilot)
Capt Benjamin Cerniglia (AH-1W Pilot)
Sgt Justin Everett (UH-1Y Crew Chief)
LCpl Nickoulas Elliott (UH-1Y Crew Chief)
LCpl Corey Little (UH-1Y Crew Chief)
Maj Nathan Anderson (UH-1Y Pilot)
7 rounds for time
4 snatches 135/95
6 clean & jerk 135/95
9 deadlift 135/95
Strength: Wendler bench press
WOD: “Take me out to the ball game”
30 minute team WOD with 4 different parts (bases and a home plate)
each team member moves through the WOD and when that person finishes, your team gets a point. More instruction to come when you show up.
You might expect to see toes to bar, bear complex, man-makers, bear crawls, and maybe a prowler in no particular order. PLAY BALL!!!