Friday

18 Sep

Screen Shot 2014-09-18 at 2.47.52 PM
Keep Working on those Goals!

WU

  • 5 min Jump Rope Practice  or Max Consecutive DU’s
  • Tabata Call Out
  • Yoga Flow

WOD

6 Mins to warm up to a challenging weight for sets of 5-8 Deadlifts

Amrap 6 mins for Quality reps

6 Mins to warm up to a challenging weight for sets of  5-8  Strict Press (from the floor)

then Amrap 6 mins for Quality reps

6 Mins to warm up to a challenging weight for sets of  5-8  of Chin-ups

then Amrap 6 mins for Quality reps

Then Mystery Challenge

Cooldown
1 Mile Jog

 

Thursday

17 Sep

Screen Shot 2014-09-17 at 10.37.10 AM
At least it’s not your cat…. We spied this hawk on the way out to the breakwater the other day. He tried to fly away but it’s hard to fly carrying a rabbit!

WU
2 Flat Loops
Team Burpee Basketball

WOD – OBJ: High Intensity/ Mixed Modal

Every 3 mins for 21 mins Complete
10 KB Headcutters AHASP
200 M Run (third telephone pole)

RX = 70/44#
Foundational = Sub KB swings for Head cutters

Challenge
Flat Loop Farmer Carry Solo

Extra Work/Recovery Day OTG
40-60 min Brisk Walk, Swim or Conversational Bike

20 Min Stretch or Roll

Wednesday

16 Sep

Screen Shot 2014-09-14 at 12.28.20 PM
A common sight likely in the future. You should have one, if you don’t already.

WU
Row & Ski Technique Run Through

WOD – OBJ: Skill Development/ CV

Teams of 2- 2 min Intervals

20 Mins for Max Cals Row
5 mins off
20 Mins for Max Cals Ski

*Dampers will be set to 10 and stroke rates must stay below 30 per min. If you and your partner are caught with a higher stroke rate, you both will do 5 burpees on the spot for each infraction. We are working on efficiency for longer efforts…Harder deliberate pulls with more recovery.

Cooldown
?????

Tuesday

15 Sep

Screen Shot 2014-09-14 at 12.26.41 PM
Whit Rope Climbing on “Glen”

WU
3 Laps Bear Crawl with 3 burpees at each end
5 mins Med Ball Drills

WOD – OBJ: Grind/ Stamina

Teams of 3 – 25 mins
Pacer = Sled drag the Track w/BW or as close to it as possible
P1: Max Rep Ring Push-ups (score)
P2: Sandbag Holder (cannot touch ground for 25 Mins)

*Push-ups can  not commence till sled has left the pit.

Challenge
Amrap 10 mins Sandbag Get-ups

Monday

14 Sep


Been really interested in Rodney Mullen since I saw the Bones Brigade Documentary about a year ago. Rodney was a freestyle skater from the 80’s and pretty much single handily developed all the technical tricks that have become a part of modern day street skating. I found this video and just felt there was so much great perspective and parallels to what we discuss about challenging yourself,  getting out of your comfort zone, picking yourself back up if you fail, surrounding yourself with inspiring people and changing your understanding of what is possible. etc.  Good Stuff!

WU
Dynamic

Yoga Flow

WOD

AMRAP 10 Mins  1 Arm Seated KB Strict Press
Alternate Arms as needed
*Please keep track of reps cause if you get over 50 Reps per side you will increase resistance for the next time we test this.

then

Deadhang Pull-up or Muscle-up “Nicole”
20 min Amrap
400M Run
Max Reps to Failure of either DH Pull-ups or Muscle-ups

Your score is total reps

MOD/ FDN: Modify pull-ups to a band that you can do 10-12 fresh

Cooldown
Shoulder Stretches off rig

Friday

11 Sep

-1In Honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 12, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.  *Glen came and did a WOD with us at our old location on Parker St. while he was visiting friends and family in the area.

WU
2 Flat Loops
5 Mins to warm up Clean & Jerks

WOD

Glen“    For Completion
30 Clean & Jerks
1 Mile Run (Hill Loop to Flat loop)
10 Rope Climbs
1 mile Run
100 Burpees

RX: 135/95# C&J

Foundational

“Mini Glen”
20 Ground to Overhead w/ Sandbag
Hill loop x 1 or 1000 m Row
6 Rope Climbs or MODS
Hill Loop x 1 or 1000m row
60 Burpees or NPU Burpee

 

Thursday

10 Sep

Screen Shot 2014-09-07 at 12.39.36 PM
Sylvie reeling it in!

WU
7  mins

200m Run
7 KB Headcutters

Single Arm Swing Clean Thruster Review

WOD – OBJ: Strength Endurance

Max Reps in 10 Mins
Single Arm KB Swing Clean Thruster AHASP
If you exceed 35 per side bump up the weight for next time.

3 mins off

12 Min With Partner for Max Rounds as a team
Sandbag Drag Down
Gimme Gimme Back

Then switch…partner will do opposite rotation.

3 mins off

12 Min With Partner for Max Rounds as a team
Tire Flips Down
Heavy Farmer Carry Back

Then switch…partner will do opposite rotation.

Cooldown
Tabata Hollow Rocks or Hold

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