Showing posts with label thrusters. Show all posts
Showing posts with label thrusters. Show all posts

Thursday, May 8, 2014

Friday 9 May


Warm Up
400m run / 500m row
10 OHS
10 Good mornings
15 PVC Thrusters
15 Bar swings

WOD
5-5-5-5-5
Thruster (for heaviest load)

Rest 30 seconds

Strict pull up AMRAP (untimed)
If you get more than 10 on your first set, add a dumbbell.
(continue until you fail)



Sunday, March 30, 2014

Monday March 31st: Last day of Mayhem!

Warmup:
500m row/400 m run
10 air squats
10 walking lunges
10 baby elephants
10 pull ups
Shoulder mobility
Burgener warm up with PVC

Strength
Power Snatch
2-2-2-2-2-2-2
Touch & Go

Metcon (Time)

1,1… 2,2… 3,3…
Squat Clean Thruster (185/115) (135/95) (115/75)
Muscle Up (sub 3 pull ups/3 box dips) 

Climb the ladder as high as you can go in 10 minutes

Wednesday, December 25, 2013

Thursday, December 26th - "FRAN"

Hope you all had a Merry Christmas, now it's time for y'all to visit that girl you love to hate...




WARM-UP
500m row/ 400m run
10 pass throughs
10 around-the-world
10 push-ups
10 sit-ups
10 air squats
10 pull ups


STRENGTH
Front Squat:
Warm up with 5-4-3-2 reps to about 80% of 1RM
then do 3 sets of 3-2-1 @80%

METCON
"Fran"
21-15-9
Thrusters (95/65)
Pull ups

ROAD WOD
For Time: 
21 Pushups 
42 Squats 
15 Pushups 
30 Squats 
9 Pushups 
18 Squats

Monday, August 26, 2013

August 27th: "Tommy Mac"

Warmup: 
500 m row/400 m run
10 burpees
10 thrusters with PVC/15# bar
10 power snatch with PVC/15# bar
10 push jerks with PVC/15# bar
10 hang squat cleans with PVC/15# bar
10 OHS with PVC/15# bar
10 burpees

WOD:
"Tommy Mac"
Sergeant Thomas R. MacPherson
KIA October 12, 2012
Sgt. 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 assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, Second Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Washington. He previously served one deployment to Iraq and this was his 4th deployment to Afghanistan.

MacPherson is survived by his wife, Claudia MacPherson, and their son, Brayden, of Tacoma, WA and his parents Troy and Diona MacPherson of Long Beach.  
2 rounds for time:
12 burpees
12 thrusters (115/75) (95/55) (75/35)
12 burpees
12 power snatch (115/75) (95/55) (75/35)
12 burpees
12 push jerks (115/75) (95/55) (75/35)
12 burpees
12 hang squat cleans (115/75) (95/55) (75/35)
12 burpees
12 over head squats (115/75) (95/55) (75/35)


The following statement is from Tommy’s former Platoon Leader…
The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife, Claudia MacPherson, and their son, Brayden.

Thursday, August 8, 2013

Friday August 9th The burpee warm up is BACK!

Sorry for the late notice, Centurions! 0530 class will be canceled for Friday August 9th. Class will resume Monday morning! 

Reminder: today (August 9th) is the last day for 0930 due to low attendance. 
Other class options are: 0530, noon, 1730 and 1930 (Tuesdays/Thursdays only-- please see a coach to sign up for 1930.)


Warmup:
500 m row
15 front squats (PVC)
15 thrusters (PVC)
Coaches' Song Choice Burpee Warmup


Or


Or....?

WOD
10 Rounds for time:
12 calorie row
8 Thrusters (95/65) (75/45) (55/30)
8 burpees





Monday, January 14, 2013

Body Rockin'




Warm UP:
run 400/ row 500
5x pull ups
10x push ups
10x squats
3x Sampson Stretch 
10x Pass Through
Warm up more as needed.


AMRAP:
12 min amrap
10x pull ups
10x sdhp (sumo dead lift high pulls)
10x thrusters

weight for both sdhp and thrusters
rx: 95/65
b: 75/50
c: 55/40

rest 5-10 minutes

Skill:
50x Hollow Rockers. 

These are for form, NOT time!! Partition as needed for perfect form. check out the video.  







Wednesday, October 10, 2012

Thursday 11 October

Warm up:
400m run/500m row
5x wall balls
5x pull up's
10x elephant walks
10x Back extensions
10x air squats
10x pass through's
Shoulder Mobility
Hip Mobility

Wod:
21-15-9
Thruster
Deadlift

Thrusters
RX 95/65
B.) 75/45
C.) 45/30

Deadlifts
RX 225/155
B.) 185/135
C.) 155/115

**Saturday everyone will meet @ 0730 at Harvey gym to car pool to Barbells for boobs**