Week of November 25 through 30

November 24th, 2013
by:

Announcements

No specialty classes this week.
No kids classes this week.
Thursday – Only open from 9am-11am.
Friday – No 5:30am and 6:30am classes. All other classes on Friday as normal.

Monday, November 25

Class Strength – Back Squat
2×10 @ 60%, 1×5 @ 80%, 3×3 @ 90%
Warm-up and perform 3-5 sets of 5-8 reps.

Modular Strength – Do Front Squat in addition to Class Strength with the same %s.

Modular Skill – None today.

Modular Endurance – Row 5k

WOD
Move G2O (Ground to Overhead) the following total # of lbs. 5,000 lbs. / 4,000 lbs. / 3,000 lbs.
Select what weight you will use. You need to stick with the same weight throughout. Calculate how many reps this will be.
EMTOM you will need to do 3 over-the-bar burpees 2 over-the-bar burpees1 over-the-bar burpee

Example: At 95 lbs. you will need to perform 53 reps.

Tuesday, November 26

Class Strength – Deadlift
2×10 @ 60%, 1×5 @ 80%, 3×3 @ 90%
Warm-up and perform 3-5 sets of 5-8 reps.

Modular Strength – Class Strength plus 4 sets of 8-10 reps of straight-leg deadlift

Modular Skill – Work on muscle-ups. If you can do muscle-ups, then do 30 for time with a 10 minute time cap.

Modular Endurance – Do WOD again!

WOD
Baseline AMRAP
In Black for 30 minutes Blue for 25 minutesGreen for 20 minutes perform baseline as many times as possible

  • 500m Row
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups

Wednesday, November 27

Class Strength – Bench Press
2×10 @ 60%, 1×5 @ 80%, 3×3 @ 90%
Warm-up and perform 3-5 sets of 5-8 reps.

Modular Strength – Class Strength plus do 3 sets of 10 weighted ring dips.

Modular Skill – Deficit HSPUs. Do 5 HSPU at each of the following levels:

  • Flat on the ground
  • With hands on 15 lb. plates
  • With hands on 45 lb. plates
  • With hands on 45+ 15 lb. plates
  • With hands on two 45 lb. plates

If you fail at a level, then redo the previous level twice.

Modular Endurance – Airdyne 2 miles

WOD
5 Rounds for time of:

  • 5 Indian sit-up Burpee Combos
  • 5 Air Squat Tuck Jump Combos
  • 5 Wall Climbs or sub with Inchworms
  • 5 Box Jumps 30″24″20″
  • 5 Pull-up T2B Combos (Skip this)

Thursday, November 28

Thanksgiving

We will be open only from 9am-11am today.

Weather permitting we will be running our full O’Course today.
Alternatively we will do the following:
3 Rounds for time of:

  • 10 Wall Balls 20/14# @ 10’/9′14#/10# @ 10’/8′
  • 20 Burpees
  • 30 Sit-ups
  • Traverse Parallel Bars / 5 Dips
  • Climb 12′ Wall / 5 Wall hops
  • Monkey Bars / 10 Pull-ups
  • 2 Rope Climbs / 5 Ground-to-standing
  • 2 10 Yd Bear Crawls
  • 10 Tire Flips
  • 500m Row

The O’Course will be free today to all military active/veteran/retired and all active emergency responders fire/police. Invite your military, police and firefighting friends!

Friday, November 29 and Saturday, November 30

We will not have the 5:30am and 6:30am classes on Friday morning. All other classes as normal.

For Friday and Saturday pick a different Hero WOD for each day. Yes, two Hero WOD days in a row. You can do it! Quit your whining. Time to pay and work off all that Turkey!

Tommy V

  • 115/75 pound Thruster, 21 reps
  • 15 ft Rope Climb, 12 ascents
  • 115/75 pound Thruster, 15 reps
  • 15 ft Rope Climb, 9 ascents
  • 115/75 pound Thruster, 9 reps
  • 15 ft Rope Climb, 6 ascents

Green version – Do Thrusters with 65/35# and do 3x ground-to-standing.

tommyv

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008.

DT
Five rounds of:

  • 155/115 pound Deadlift, 12 reps
  • 155/115 pound Hang power clean, 9 reps
  • 155/115 pound Push jerk, 6 reps

Green version – Use 75/55# instead.

timdavis

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Timothy is survived by his wife Megan and one-year old son T.J.

Roy
Five rounds of:

  • 225/155# pound Deadlift, 15 reps
  • 20 Box jumps, 24″
  • 25 Pull-ups

Green version – Use 135# for D/L and 20″ or 16″ for box jump. Do pull-ups w/ assistance as needed or ring-rows.

roy

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Adam Brown
Two rounds for time:

  • 295 pound Deadlift, 24 reps
  • 24 Box jumps, 24 inch box
  • 24 Wallball shots, 20 pound ball
  • 195 pound Bench press, 24 reps
  • 24 Box jumps, 24 inch box
  • 24 Wallball shots, 20 pound ball
  • 145 pound Clean, 24 reps

No green or blue version for this one.

adambrown

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Tom
25 minute AMRAP

  • 7 Muscle-ups
  • 155/115 pound Thruster, 11 reps
  • 14 Toes-to-bar

Blue version – Pull-ups and Ring Dips vs. Muscle-ups, 115/75# Thrusters
Green version – Pull-ups vs. Muscle-ups, 65/35# Thrusters, and Leg-lifts

tom

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, AK, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire.

He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.