Monthly Archives: January 2016

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2-1-16

Strength: Back Squats

WOD: The Lark

3 Rounds

600m Run

16 Power Cleans (155/105)

1-30-16 Hero WOD

“Paul”

Five rounds for time of:
50 Double unders
35 Knees to elbows
Barbell Overhead walk, 20 yards

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

1-29-16

Strength: 2 Min Max Efforts

 

WOD: 4 Rounds

15 Overhead Squats (95/65)

2 Rope Climbs

 

1-28-16

Strength: Bench Press

WOD:

13 minute AMRAP

800m Run

Then Ascending Ladder

2,4,6,8,10,12,14,16,20,……..

Deadlifts (185/105)

Lateral Hops

 

 

 

 

1-27-16

Strength/Skill:

Squat Snatch or 1RM make up day

 

WOD:

3 Rounds

5 Handstand Push Ups

10 Goblet Squats

15 Box Jumps

20 Kettlbell Swings

*Rest 1 minute

1-26-16

Strength: 20 rep Back Squat

WOD:

6 Min AMRAP

8 Wall Balls

8 Burpees

Rest 2 Minutes

6 Min AMRAP

8 Power Cleans

8 Toes to Bar

 

2016 CrossFit Games Open

Register here:

games.crossfit.com

1-25-16

Strength: Push Jerk

 

WOD:

For Time

Buy in: 50 Ab mat sit ups

21-15-9

Thrusters

Hand Release Push Ups

Cash Out: 400m run

 

 

 

1-23-16

Hammer

5 Rounds for Time

5 Power Clean (135/95)
10 Front Squat (135/95)
5 Jerk (135/95)
20 Pull-ups
* Rest 90 Sec Between Each Round

 

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Strength: overhead squats

WOD: Tabata Total Reps

:20 Work :10 Rest

Calorie Row

Air Squats

Ring Rows

Sprints

1-21-16

Strength: Power Cleans

 

WOD: AMRAP

40 Deadlifts (135/95)

20 Box Jumps (24/20)

3 Shoulder to Over Head (135/95)

30 Deadlifts

15 Box Jumps

3 Shoulder to Overhead

20 Deadlifts

10 Box Jumps

3 Shoulder to Overhead

10 Deadlifts

5 Box Jumps

3 Shoulder to Overhead