Saturday

HERO WOD VICTORIA

WOD:

5 Rounds for Time (Victoria was a teacher for 5 years)

- 10 Thrusters (95lbs/65lbs) (The tradgedy happened in room 10)

- 14 Box Jumps (24/20) (Tradgedy occurred on 12/14/12)

- 12 Sumo Deadlift High Pull (95lbs/65lbs) (Tradgedy occurred on 12/14/12)

- 12 Burpees (Tradgedy occurred on 12/14/12)

- 27 KB Swings (53lbs/35lbs) (Victoria was only 27 years old)

Friday Fun

AMRAP #1
100 m run
15 Air squats

AMRAP #2
5 HSPU
5 Power Cleans (155#/105#)

AMRAP #3
8 BJ
8 Deadlifts (155#/105#)

AMRAP #4
10 Pull-ups
10 Wall balls

Each AMRAP is 7 Minutes long you will have one minute to switch to the next station :) CANT WAIT

Thursday

Bench Press: 5 @ 75% 5 @ 80% 5 @ 85%

Inside outside Push ups: 5 x 10

Tricep dips: 4×10

WOD
50 Double unders
40 Sit ups
30 Reverse situps
20 Stand ups
10 Lemon Squeezers
1 Minute Plank

Monday

BAMF REMINDER 9am Open Gym on Mondays…Please let me know if you guys still want to run this(we will not have class today). There has not been many people showing up if this continues the class will be dropped. Also all monthly fees are due by the end of the week.

Friday 9am will be open gym as well, we will have both a strength portion and a partner wod or you are free to make up a missed portion of the week.


Cross Fit 

Back Squat: 5×5 @ 75%

AMRAP 16:
Row 1500m
40 Pistols, alternating
20 Burpees
Hang Cleans 185/125#, as many as possible (Squat or Power is permitted)
(135/95)
(95/65)


 

Body Burn
20 minutes

30 mountain climbers
20 weighted sit ups
15 toe touches
10 weighted sqauts
1 minute plank
400 meter row or run

 

Saturday

MONDAY 121231

“Loredo”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Post time to comments.

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Wednesday

“Stop making excuses and Kick A$$ everyday”

Jerk Behind neck: 5×3 75%
Push Press: 2 x 5 75% 2 x 5 80%

4 Rounds
10 Pull ups
12 KTBS (70/53)

3 rounds
:30 Handstand
:30 hollow rock
1:00 Plank
2:00 Stand ups