Tuesday 01OCT13

Mobility


Skill

15-20 Pistols
50 Double Unders
10-15 Kipping Pull Ups


Strength

Strict Press

5-3-3-3-2


WOD

10-9-8-7-6-5-4-3-2-1

Clean @135/75
Box Jumps overs 24/20
Floor Sweepers

Monday 30SEP13

Mobility


Strength


15 Min to 1RM

Clean and Jerk
Snatch


15 Min to 3RM

Front Squat


WOD

3 Rounds for Time

Run 400 Meters
8 Bar Muscle ups / Pull ups
15 OHS @ 115 / 75

Fun Day Friday 27SEP13

Mobilize


Strength

5-5-3-3-2

Back Squat


WOD

Run 5K(3.1Miles)

Enjoy your Weekend! Everyone is doing Great!

Terminator Thursday 26Sep13

Mobilize


Strength

Strict Press
15 min to find 1RM

WOD

Teams of 2

30 minute AMRAP

15 burpees
Sprints

*both partners run together 1 partner completes 15 burpees as other partner holds plank position. If partner drops  from plank both partners stop and run then switch next round

WTF Wednesday 25SEP13

Mobilize

Skill work for chipper

21 Thrusters (95/65)
21 Pull Ups
400 M Run
15 Overhead Squats (95/65)
50 Double Unders
50 Sit Ups
400 M Run
30 Wall Balls (20/14)
30 Box Jump 24"/20"
400 M Run
21 KB Swings (1.5/1)
12 Pull Ups
30 Clean & Jerks (95/65)

Designed by Rich Korth

Tuesday 24Sep13

Mobilize

Strength


Deadlift from 2"inch
5-4-3-2-1

Wod


15-9-21
Power snatch 95/65
Toes 2 bar
Then
50 push ups in the least amount of sets

Monday 23Sep13

Mobilize

Skill

3 rounds NFT

6-8 KBS
10-12 PU
12-15 T2B


Strength

5x2 Split Jerk


WOD

5 min AMRAP

10 Alternating Splitjerk @ 135/75
5 C2B PU

Rest 90 sec

10 min AMRAP

4 HSPU
8 KBS
12 Squats


Enjoy!

Designed by Rich

Saturday and Sunday Sep 21-22

Run, Surf, Paddle Board, Swim

then

WOD

Watch NFL on Sunday

Friday 20SEP2013

Mobilize


Tabata Warm up


WOD


7 RFT

25 DU
20 Wall Balls
15 Burpees
400 M Run

Thursday 19SEP2013

Mobilize


Skill Work

L-sits 30-45 sec
10 Chest 2 Bar Pull ups
10 K2E


WOD

EMOM

20 Minutes

5 dynamic push ups 45/25
7 squats
9 abmat sit ups

rest 5 minutes

Max plank hold from forearms

Wednesday 18SEP2013

Mobility (Shoulders, hips)


Strength Complex

3-3-3-2-2-1

Push Press + Push Jerk


WOD

Teams of 3

Row 2100 Meters (700 M Each)


100 Squat Cleans @ 95/65
100 Box Jumps Overs @ 24/20
100 Kettle Bell Swings @ 53/36
100 Burpees
100 Shoulder to Overhead @ 95/65

One partner works @ a time

During all movements the equipment can not touch the ground

If it does the entire team has to run 400 Meters


Enjoy Shipmates!!!!!

Tuesday 17Sep13

Skill

5 wall walks
10 Toes to Bar
Max long jump


Strength

5x5

Back Squat


WOD

5 RFT

Barbara

20 pull ups
30 push ups
40 sit ups
50 Squats

Monday 16SEP2013

Skill

30 DU
10 HSPU
5 MU / or 10 Ring Pull Ups


Strength


2x2x2x2

Clean pulls @ 115% to 125% max clean


WOD

"The Girls"

Fran @ 95/65
Grace @ 95/65
Isabelle @ 95/65

24 min time cap; 8 min per girl. If you finish early rest until next 8 min starts.

Frightening Friday the 13th SEP 2013

Mobility

Warm-up: 

3 Rounds NFT

5 Burpees
100 Meter sprints
10 Knees to Elbows

Strength

Squat Cleans

5x5x5x5x5

WOD: 

3 Rounds for time:

21 Burpees over the bar
15 SDHP 75/115
9 Ring Dips

Thursday 12SEP2013

Mobility


Skill

3 Rounds NFT (15 min time cap)

5 Muscle ups or 10 ring dips
10 Medicine Ball Cleans
20 yard handstand walk


Strength

100 Meter OH Walking Lunges


WOD

14 min AMRAP

8 HSPU
8 Strict Pull Ups
8 Pistols
8 Toes to Bar

Wednesday 11SEP2013

Run 800 meters

Then


"The Don"

66 DL @ 110/75
66 BJ @ 24/20
66 KBS @ 1.5/1
66 K2E
66 Sit ups
66 pull ups
66 thrusters @ 55/35
66 wall balls
66 burpees
66 DU

Should be "fun"

Twenty Tuesday 10Sep2013

800 meter run


Strength

3x3x3x3x3

Shoulder to overhead


WOD

20 Front Squat 105/65
20 Push Press 105/65
20 Wall Balls
20 KBS 1.5/1
20 Back Squat 105/65
20 Clean and Jerk 105/65

500 meter row to exit

Armchair QB Monday 09SEP2013

Mobility

Skill

3 Rounds NFT

10 Pistols
30 DU
5 Wall Walks


Strength

OHS

8x8x8x8


WOD

21-15-9

Deadlift @ 225/135
Box Jumps 24/20
Ab mat Sit ups

300 Workout - EPO Choice Friday

Mobility

Skill

5 Muscle Ups

10 Toes to Bar

10 Free Standing Handstands

Strength

Push Press

5x5x5x5x5

WOD

"300"

25 Pull Ups

50 Deadlift @ 135/95

50 Push ups

50 Box Jumps 24/20

50 Floor Wipers 135/95

50 Single Arm Clean & Jerk 1 pood

25 Pull Ups

Touchdown Thursday 05SEP2013

Mobility

Skill


3 Rounds NFT


10 HSPU
10 Pistols
10 Ring Dips


Strength

Front Squat

8x8x8x8


WOD

Annie

50-40-30-20-10

DU
Ab-Mat Sit ups

Wednesday 04SEP2013 - Opening Day WOD

Warm Up

Skill

10 Strict Pull Ups
50 Double Unders
Handstand Walks Max Distance


Strength

3 Rounds Overhead Walking Lunges


WOD

"Nancy"

5 Rounds for time

400 Meter Run
Overhead Squat (15 reps @95/65)