Blog Archives

849, Friday October 31, 2012

10/31/2014

Strength: Overhead Squat 3x1

Skill: 4 heavy Turkish Get-ups

WOD: With tomorrow being the Marysville/Pilchuck Memorial WOD, and yesterday being tough, we are going to keep Halloween Hollow.....

For time:
Row 2 K,
80 Mountain Climbers,
Row 1 K
80 Double Unders,
Row 500,
80 Air Squats

Endurance: WOD

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849, Thursday October 30th, 2014

10/30/2014

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HAPPY
BIRTHDAY
JULIE
CONDIT!

Strength: 3x1 Split Jerk

WOD: 7 Rounds:
12 Thrusters 55/85
9 Burpees
6 Overhead Squats 55/85

Skill: 30 Muscle Up Transitions / Jumping Muscle Ups

Endurance: 4 Rounds of:
Run 800,
2 Minutes of accumulated Plank Hold

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848, Wednesday October 29th, 2014

10/28/2014

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Strength: Build to a heavy front Squat and then Squat Clean 3x1

WOD: 2 Minutes of Each:

- Sledge Hammer Hits
- Rope Climbs
- Evil Wheels
- Power Cleans 95/135

Skill: Hand Stand Walk as far as possible in 5 Minutes

Endurance: 2 Rounds:
100 Swimmers, 100 Hollow Rocks

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846, Monday October 27th 2014

10/27/2014

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Power is restored to the mothership, come get your WOD on!

Strength: 3 x 1 Back Squat

Skill: 50 Tempo Front Squats 3' - 2' -1'

WOD: 5 rounds:
Row 250, 10 Snatches - S 35/45, Rx 75/115, C 95/155

Endurance: Row 10 K

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847, Tuesday October 28th, 2014

10/27/2014

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Strength: 3x1 Strict Press

WOD: 12-10-8-6-4-2 of:
- Thrusters 65/95
- Deadlifts 115/145
- Pullups

Skill: 1 Rep Max Snatch Balance with a dip

Endurance: 2 K Jump Rope

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845, Saturday October 25th, 2014 Tommy Mac

10/24/2014

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An acquaintance of Richard Fly....

Saturday Hero WOD: "Tommy Mac"

12 Burpees
12 Thruster (all with 115/75)
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 OHS
12 Burpees
12 Thruster
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerk
12 Burpees
12 Hang Squat Clean
12 Burpees
12 OHS

Sergeant Thomas R. MacPhersonKilled in action on October 12, 2012Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

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844, Friday October 24th, 2014

10/23/2014

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Cheers to anyone who finishes all 4 Categories for Louis' 60th BirthDay!
He will be at the 9:30 class with cup cakes for all!

Strength: Push Press 3x3

Skill: 30 Rolling Pistols

WOD: 4 Rounds for time:
20-15-10-5 Thrusters 65/95
4 - 3 - 2 - 1 rope climbs

Endurance:
100 Double Unders
4 Single Leg Ladders,
75 Double Unders,
4 Single Leg Ladders
50 Double Unders
4 Single Leg Ladders,
25 Double Unders,
4 Single Leg Ladders

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843, Thursday October 23rd, 2014

10/22/2014

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Lift: Front Squat 3x3

Skill: 10 Strict T2B

WOD: Rotating TABATA:
- V-Ups
- Jumping Lunges
- T2B
- Shuttle Run

Endurance: Row 5 K

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842, Wednesday October 22rd 2014

10/21/2014

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Lift: Bench Press 3x3

WOD: 10 rounds of:

Dumbell Squat Cleans 30/40 10 to 1
Hand Release Pushups 1 - 10

Skill: 5 minutes of Hangin around

Endurance: Row 30 seconds, rest 30 Seconds for 12 Minutes

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841, Tuesday October 21, 2014

10/20/2014

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Lift: Deadlift 3x3

Skill: 30 Skin the Cats

WOD: Increase by 3 for 11 Minutes:

3 deadlifts 95/135,
3 Box Jumps
3 Burpees

Endurance: Run to the end of Logboom Park Pier and back.

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840, Monday October 20th, 2014

10/19/2014

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Strength: EMOM for 10:
Every Minute do a Snatch with a 2 second hold, rest 10 seconds and then another Snatch with a 2' hold at the bottom. Increasing Weight each round

WOD:
Run 800, 25 Wall Balls,
Run 400, 25 Wall Balls,
Run 200, 25 Wall Balls,
Run 100, 25 Wall Balls

Skill / Strength: 5 - 3 - 1 BTN Push Press

Endurance: 250 Air Squats

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839, Saturday October 18th, 2014

10/17/2014

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839, Friday October 17th, 2014

10/16/2014

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Strength: Overhead Squats 3x5

Skill: L Rope Climbs

WOD:
4 Minutes Row
3 Minutes Overhead Hold 75/115,
2 Minutes Back Squats 75/115,
1 Minute Thrusters 35/55
2 Minutes Back Squats 75/115,
3 Minutes Overhead Hold 75/115,
4 Minutes Row

* the OH hold is for total time, like holding planks, any hand Postition
* score = total reps (calories rowed + reps) multiplied by seconds held in OH squats. Every second Counts!!!
* Using the racks is ok, LADIES FIRST!

Endurance: 10 minutes of Tabata Double Unders

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838, Thursday October 16th, 2014

10/15/2014

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Lift: Strict Press + Push Press + Push Jerk + 2x Split Jerk

WOD: 30 Minute Time Cap:

80 Double Unders
70 Walking Lunges
60 KBS 35/53
50 Situps,
40 Pullups,
30 Box Jumps
20 Pistols,
10 1 Handed Pushups

Skill: 30 of Jump Rope Complex:
Single Left + Single Right + DU

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837, Wednesday October 15th, 2014

10/14/2014

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Lift: Clean Complex: Deadlift + Deadlift Highpull + Power Clean + Hang Power Clean

WOD: EMOM 14 minutes:
1: 5 Over the Box Burpees then Air Squats
2: 5 Muscle Snatches then Overhead squats - S 35/45, Rx 55/85, C 75/115

Score is total Squats

Skill: 21 attempts at Max Handstand Walk for distance. Record farthest distance somewhere in your brain.

Endurance: 100 Situps + 100 Calf raises + Row 5000

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836, Tuesday October 14th, 2014

10/13/2014

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Strength: Strict Press 3x5

Skill: Front Squat w/o hands 5-3-1

WOD: You have 3 minutes to complete each of the following:

Run 200, then Kettle bell hang Clean and Jerks 35/44
- Run 200, then Wall Balls,
- Run 200, then Muscle Ups - S 1 Muscle Up = 2 Jumping Muscle Ups or 2 pullups + 2 Ring Dips

Endurance: 100 Double Unders, 1 Mile run, 1000 meter row

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835, Monday October 13th, 2014

10/12/2014

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Strength: Back Squat 3x5

WOD: 21 minute EMOM:
- 15 Knees 2 Elbows
- 10 Box Jumps
- 5 Ground to Over head

S- 35/45
R- 95/135
C - 115/185

Skill: Box Jump Landing
*on this, look for proper alignment with your knees and toes, just like a squat. Also, lifting the feet vs. jumping high

Endurance: Run to Kenmore Air and Back

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834, Saturday October 11th, 2013

10/10/2014

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WOD: Partner WOD:

Row 5k,
60 Over The Box Burpees,
60 Squat Cleans 95/155,
60 Front Rack Lunges 95/155

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833, Friday October 10th 2013

10/9/2014

1 Comment

Lift: Push Press 3x10

WOD: Bear Complex

Here is an impressive Bear Complex at 200 lbs, but we are going to do it the traditional way with a Power Clean followed by a Front Squat instead of a Squat Clean.

Skill: 10 sets of Unbroken Double Unders

Endurance: 5 Rounds of Run 400

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832, Thursday October 9th, 2014

10/8/2014

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Lift: Front Squats 3x10

WOD: 10 Minute AMRAP of:

1 Front Rack Step Up
1 Pullup

*Add 1 rep each round

Skill: 40 Rolling Pistols

Endurance: 5 x Row 5oo rest 90 seconds

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831, Wednesday October 8th, 2014

10/7/2014

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Strength: 3x10 Bench Press

WOD: 3 rounds for time:

Run 400 with med Ball,
20 Pistols S- Box Step ups, C 18/26
20 1 Handed Pushups,
Rest 1 Minute

Skill: BTN Push Jerk 5-3-1

Endurance: 1000 Single Jump Ropes

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830, Tuesday October 7th, 2014

10/6/2014

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Strength: Deadlift 3x10

Skill: 10 Strict Toes 2 Bar

WOD: 21-18-15-12-9-6-3 of:
Wall Balls 15/20,
V-ups

*Complete one Deadlift between rounds: 185/275

Endurance: Jog to Logboom and back

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829, Monday October 6th, 2014

10/5/2014

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Lift: Snatch Complex: Without losing grip or dropping bar, 3 Wide Grip Deadlifts, 3 Hang Power Snatches, 3 Overhead Squats

Skill: Accumulative of 5 minute Pullup bar hold

Endurance: 250 Air Squats

WOD: 4 rounds:
5 Overhead Squat from the ground
10 KettleBell Swings
15 Pullups
20 Double Unders

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828, Saturday October 4th, 2014

10/3/2014

1 Comment

As Parnters:

6 Minute AMRAP of:
10 Toes 2 Bar,
10 Double Unders,

5 Minute AMRAP of:
10 Kettlebell Swings 35/44
10 Burpees

4 Minute AMRAP of:
10 Toes 2 Bar,
10 Double Unders,

3 Minute AMRAP of:
10 Kettlebell Swings 35/44
10 Burpees

2 Minute AMRAP of:
10 Toes 2 Bar,
10 Double Unders,

1 Minute AMRAP of:
Row for meters

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827, Friday October 3rd, 2014

10/2/2014

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Strength: Find 1 RM Overhead Squat

Skill: Handstand Walk 100 meters

WOD: 20 Minute AMRAP: with barbell on the Ground

- 1 Front Squat + 1 Back Squat + 1 Overhead Squat
- Run 400,
- then 2 of each and run 400,
- and so on. Add 1 rep each Round

Endurance: Row 10 k

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