Thursday 8/31/17... #1. Deadlift, #2. EMOM-15 sit ups, stone to shoulders, deadlifts

#1. deadlift: 4x2

#2. EMOM - 15

     minute 1 - 15  Abmat sit ups
     minute 2 - 3 stone to shoulders
     minute 3 - 6 deadlifts

Wednesday 8/30/17... #1. shoulders, #2. Dubs, power cleans, pull ups

5 rounds of:
:15 Max Push Press @ 55% of 1 RM

Rest 2 minutes

For time:
90 Double Unders
9 Power Cleans 225 / 185
9 Strict C2B Pull-ups
60 Double Unders
6 Power Cleans 225 / 185
6 Strict C2B Pull-ups
30 Double Unders
3 Power Cleans 225 / 185
3 Strict C2B Pull-ups

Crossfit Endurance

Tuesday 8/29/17... Bent over rows and wall balls

1. Bent over rows: 5x5

  1. Row Each Rep From The Floor. Because you’ll never train your upper-back fully if you let the bar hang in the air. Barbell Row like you Deadlift: with the bar starting and returning to the floor on each rep. The barbell should be above the middle of your feet when you start Rowing, same stance as on Deadlifts. 
2. Grip The Bar Like You Bench Press. For maximum carry-over to your Bench Press, your Barbell Row should be the exact opposite movement. Thumbs around the bar and squeeze it hard for maximum strength. 
3. Pull With Your Elbows. This simple trick will help you use your upper-back maximally rather than turning your Rows into a biceps exercise. Pull your elbows towards the ceiling instead of merely pulling with your hands. If you don’t “get” it, briefly Barbell Row using the thumbless grip to get the feeling for it. 
4. Row Against Your Chest. If the bar doesn’t hit your chest, it’s like doing a partial Squat or half Bench: the rep isn’t completed and you’re not getting the most out of the exercise. So always Row the barbell against your chest. Where exactly? Same position as where you touch the bar on the Bench Press. 
5. Keep Your Upper-back Parallel. Don’t let yourself get carried away by your ego or you won’t get the most out of Barbell Rows. Be strict: your upper-back should be doing all the work. If your Barbell Rows turn into 50° shrugs or you’re cheating with your hips and knees, the weight is too heavy. Lower it.

2.  WOD 100 Wallballs
     * every minute do 4 push ups

Monday 8/28/17... #1. Back squats, #2. front squats, pull ups, KB swings

#1. Back squats - 5x5

#2. Conditioning:

 For time

1,000m Row
followed by 6 RFT of:
9 Front Squats, 155/105
9 C2B
9 KBS, 2-pood/1.5-pood

Sunday 8/27/17...#1. Floor press 10-8-6-4-2, #2. Row 2k.....

#1. Floor Press: 10-8-6-4-2 climbing in weight

#2. Row 2k....... Every 200 meters do 10 push ups

saturday 8/26/17.... Deadlift 4x4, Conditioning: Deadlift + KB swings

#1. Strength: Deadlifts 5x5


 #2. Conditioning WOD: 

6 Deadlifts
12 KB swings

5 Deadlifts
12 KB swings

4 Deadlifts
12 KB swings

3 Deadlifts
12 KB swings

2 Deadlifts
12 KB swings

1 Deadlift
12 KB swings

Friday 8/25/17.... Power cleans, Pull ups, Wallballs

#1. Power cleans: 4x3

#2. Conditioning:  AMRAP - 12

                             5 HPC (95/65)
                             10 pull ups
                             15 Wallballs
   

Thursday 8/24/17....#1. Shoulder press, #2. 10 rounds - Row 200, 6 KB, 3 HSPU

#1. strength: Shoulder press: 8-6-4-2

#2. Conditioning:
                           10 rounds
                           Row 200
                           6 KB swings
                           3 HSPU

Monday 8/14/17.... GHD sit ups,bench press,pull ups

5 rounds

30 GHD sit ups
15 Bench press
7 Strict pull ups

Sunday 8/13/17........squats - strongman wod

 Air Squats: 40 - 2
 * 1back squat (ahap) btw sets

40 air squats - 1 back squat, 38 air squats - 1 back squat, 36 air squats - 1 back squat...... Down to 2 air squats

Saturday 8/12/17 #1. Shoulder press #2. EMOM-14 SDLHP + Push press

#1. Shoulder press: 4x3 climbing


#2. EMOM: 14

7 SDLHP
6 Push press

#3. Cash out:  3 rounds
                       10 shoulder shrugs
                       static hold w/plates - :60 seconds

Friday 8/11/17... Rowing Helen

3 Rounds for time: "Rowing Helen"

                      Row 400
                      21 KB swings
                      12 Pull ups

Thursday 8/10/17.... "Dirty Diane"

"Dirty Diane"

3 Rounds: 7 Deadlifts(225/155)
                   7 HSPU

then run 800

3 Rounds: 5 Deadlifts
                   5 HSPU

then run 800

3 Rounds: 3 Deadlifts
                   3 HSPU

Tuesday 8/8/17....... 17.5 - dubs + thrusters

WOD: 17.5

10 rounds for time

     35 DUBS
     9 thrusters (95/65)

Monday 8/7/17..... Snatch then "Nancy"

SWOD: Snatches - 5x3


WOD: "Nanacy" ...... 5 rounds for time

          15 overhead squats
          400 meter run

Saturday 8/5/17.... Deadlift + retcon

#1. strength: Deadlift - 5-5-3-3-3-2-2


#2. Conditioning:

          3 rounds:
        10 deadlift
        15 KB swing
        100 meter stone/keg carry

         Rest 3 minutes

           3 rounds:
         10 deadlift
         15 slam balls
         200 meter row

Friday 8/4/17.... #1. Shoulder press, #2. Thrusters + DUBS

#1. Shoulder press: 5x3

#2. Conditioning: 5 rounds for time

                7 Thrusters
                30 DUBS

Cash out: EMOM-6 alternating
                10 shoulder shrugs
                 static holds w/plates or DB ( 60 seconds)

Thursday 8/3/17...."Jorge"

 Hero WOD:  "JORGE"

• For Time
• 30 GHD Sit-Ups
• 15 Squat Cleans (155/105 lbs)
• 24 GHD Sit-Ups
• 12 Squat Cleans (155/105 lbs)
• 18 GHD Sit-Ups
• 9 Squat Cleans (155/105 lbs)
• 12 GHD Sit-Ups
• 6 Squat Cleans (155/105 lbs)
• 6 GHD Sit-Ups
• 3 Squat Cleans (155/105 lbs)

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. 

He is survived by his sister Gina.

Wednesday 8/2/17...... "McGhee"

AMRAP - 30

MCGHEE Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary. First posted 15 April 2010

275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box

tuesday 8/1/17... conditioning wod

For Time:

400 meter run
21-15-9
pull ups
KB swings

400 meter run
21-15-9
wall balls
box jumps

400 meter run
21-15-9
V-sit ups
back extensions
Run 400