Blog Search

WEDNESDAY 9-11-19

By: 0

 

 

 

 

9-11 MEMORIAL WOD 

2001m Run
11 Box Jumps (36″/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 strict 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 Run

INT / 55+ RX
24″/20″ BOX
95#/65# THRUSTER
135#/95# POWER CLEAN
5″ RISER ON HSPUS
53#/35# KB SWINGS
115#/85# DEADLIFT
75#/55# PUSH JERK

BEGINNER
1600 M RUN
45#/35 BARBELL
35#/26# KETTLEBELL

Saturday 9-7-19

By: 0

 

 

 

 

15 minute cap
40 Synchro Toes-to-Bar
40 Synchro Single Arm Dumbbell Hang Clean & Jerk (50lbs)
40 Synchro Box Jump Overs (24in)
40 Synchro Single Arm Dumbbell Hang Clean & Jerk (50lbs)
40 Synchro Toes-to-Bar

INT / 55+ RX
15 minute cap
40 Synchro Knee Raises
40 Synchro Single Arm Dumbbell Hang Clean & Jerk (35#/20#)
40 Synchro Box Overs (20in)
40 Synchro Single Arm Dumbbell Hang Clean & Jerk
40 Synchro Knee Raises

Beginner
15 min cap
40 synchro sit ups
40 synchro single arm dumbbell hang clean & jerks (25#/15#)
40 synchro box step overs (20″)
40 synchro DB hang clean & jerks
40 synchro sit ups

Friday 9-6-19

By: 0

 

 

 

 

“Gwen”
15-12-9
Clean & Jerk

***Touch and go at floor only.
Even a re-grip off the floor is a foul.
No dumping.
Use same load for each set.
Rest as needed between sets.
Score is weight used

INT / 55+ RX
SAME

Beginner
15 perfect clean & jerks
12 perfect clean & jerks
9 perfect clean & jerks.
*this is NOT for load, but virtuosity

Thursday 9-5-19

By: 0

 

 

 

 

 

 

 

“ANGIE”

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercise before moving to the next.

55+ RX
For Time
70 pull ups
70 push ups
70 sit ups
70 Air Squats

Beginner
30 Tough ring rows
30 ring push ups
30 sit ups
30 perfect air squats

Tuesday 9-3-19

By: 0

 

 

 

 

Every 3 Min X 15 Min
15 Thrusters + 5 BFB (95#/65#)

INT/ 55+ RX
75#/55#

Beginner
45#/35#

****Modify reps to something you can
do in under 45 seconds. Every round SHOULD NOT
be unbroken, but the first 3-5 round absolutely should.
Weight should not be the limiting factor. Fitness should
be…..

*****If you end up falling behind, lower weight until you
can complete the requested amount of work within the
3 minute window. For some this may mean 15 air squats
and 5 knee pushups every 3 minutes. That’s FINE!
What’s not fine is trying to go to heavy and not getting
the intent of the workout.

Monday 9-2-19

By: 0

TEAMS of 2
EOD 136 MEMORIAL WORKOUT
FOR TIME
66 Front Squats (135#/95#)
66 KB Swings (70#/53#)
16 Burpees over partner
400M Run
66 Hang Power Cleans (135#/95#)
66 Single arm KB push press (70#/53#
16 Burpees over partner
400M Run
66 CTB Pull ups
66 Box Jumps (30″/24″)
16 Burpees over partner
400M Run
66 Push ups
66 Barbell Rows (135#/95#)
16 Burpees over partner
400M Run

*RX is with a 20#/14# vest

INT / 55+ RX
95#/65# Barbell
53#/35# KB
24″/20″ Box

Beginner
45#/35# Barbell
35#/18# KB
20″ Box
200m Run

*This is a workout our member Irvings son, Parker does with his EOD squadron every year. Parker will be deploying within the month to protect this country! Let’s show him what we do! This is parker in the picture representing Gilroy!