Sunday 170917

Strength:
Bench Press 3-3-3-3

Skill Work:
Stone to Shoulder

MetCon:
“31 Strong Heroes”
31 Minute AMRAP (with a Partner)
8 Stone to Shoulder
6 Rope Climbs
11 Box Jumps (30/24 in)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a plate (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the plate, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011, and honor their legacy of sacrifice.

Sunday 170910

9/11 Tribute WOD
2001m Row
11 Box Jumps (30″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
2001m Row

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Join us on 9/11 to WOD, to sweat, and to pay a small tribute to those who were lost.  Never forget – 9/11.

Sunday 170827

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 20-15-10
b.) Establish a 1RM unbroken forward sled pull x 50′
     50 is redline to redline.

MetCon:
“Dirty 30”
Complete for time–

30 backwards overhead tire throws
30 push-ups
30 air squats

Sunday 170813

Class Announcement: No class August 20th

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3
b.) Forward sled pull 1 x 100′, then Backward sled pull 1 x 100′

MetCon:
“Blackjack”
Complete for Time in Teams of Two
20 KB Swing (53/35), 1 Stone to Shoulder (73/42)
19 KB Swing, 2 Stone to Shoulder
18 KB Swing, 3 Stone to Shoulder
…continue this pattern until…
2 KB Swing, 19 Stone to Shoulder
1 KB Swing, 20 Stone to Shoulder

Each round consists of 21 reps (aka: “blackjack”).

Sunday 170806

Class Announcement:  No class August 20th

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 5-5-5-5
b.) Forward sled pull 1 x 100′, then Backward sled pull 1 x 100′

MetCon:
5 RFT in Teams of Two*:
12 Tire Flips
20 Weighted Sit-ups
200m Run

* Wear a weighted vest if you have one

Sunday 170730

Class Announcement:  No class August 20th

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 5-5-5-5
b.) 1 x Forward sled pull x 100′; Backward sled pull x 100′

MetCon*:
3 RFT:
10 Tire Flips AHAP
15 Front Squats (185/125)
20 Double Unders
* Scale as needed

Sunday 170716

“Strongman Total”
Unlimited attempts and time to establish a 1RM at each lift/carry

Back Squat
Bench Press
Deadlift
Overhead Yoke Carry x 50′ no drops allowed
Zercher Yoke Carry x 50′ no drops allowed
Traditional Yoke Carry x 50′ no drops allowed

Combine your best efforts to come up with your total.  Post each 1RM to comments.

Half of the class will start with the Yoke Total while the other half will start with the strength portion of the class.