“April Garcia’s Birthday WOD”
Complete 4 rounds for time of:
6 burpee pull-ups *challenge: burpee muscle-ups
6 ground to OVH 75/115 *challenge wt: 105/155
6 kb swings *heavy as possible/available.
6 knees to elbows
6 thrusters 75/115 *challenge wt: 105/155
Happy Birthday April!
MiniWOD: 6mins
1st min: 20 hand release push-ups
2nd min: 20 jump squats
3rd min: 20 slam balls
repeat once.
- then -
9min AMRAP
3 front squats 75/115 *challenge wt 105/155
6 box jumps 20/24″
9 HSPU’s
Today we have a partner Birthday WOD for Dell Shepard. Happy Birthday buddy…enjoy!
6 rounds for time of:
17 kb taters 16/24kg
13 push press 65/95lbs
37 sit-ups
run 400m
*one partner working at a time, both partners do the run together each round.
9:00am class:
“Victoria”
In memory of Victoria Soto, victim of the Sandy Hook tragedy. She was a teacher for 5 yrs, in room 10, and her life was cut short on 12-14-12 and she was only 27yrs old.
5 rounds for time:
10 thrusters 65/95lbs
12 SDHP’s 65/95lbs
14 box jumps 20/24″
12 burpees
27 swings 16/24kg
10:30(ish)…usually closer to 11:00. This class is not coached.
“Fat Eddie”
20 squats 135/225
150′ sled push
20 dead-lifts 205/315
150′ sled push
20 shoulder to OVH 95/135
150′ sled push
Strength: Dead-lift
3-4 warm-up sets then…
1 set x 5 @65%
1 set x 3 @75%
1 set x as many reps as possible @85%
- or -
work up to a new 1 RM dead-lift
Conditioning: Tire flips
*With class time remaining we’ll do a tire flip relay/medley. It may vary by class, and is intended to be done for fun. No real “score” will be taken. Ladies, please wear something you don’t mind getting a lil dirty.
For those of you that would rather do a more traditional style conditioning workout can do the following.
Complete for time:
run 400m
30 kb snatches *15 per arm 16/24
30 TTB
run 400m
20 kb snatches *10 per arm
20 TTB
run 400m
10 kb snatches *5 per arm
10 TTB
“Tabata something else”
8 rounds: 20sec’s of work, 10sec’s of rest per exercise w/ 1min rest between each.
Push press 65/95lbs
bottom to bottom squats
sit-ups
Wall balls 15/20lbs
*score will be total reps from all 4 exercises.
Complete as many rounds or reps as possible: 20min cap
Buy in: 800m run
75 hand release burpees
50 snatches 55/75lbs
25 HSPU’s
Cash out: 400m run
*junior version: 15min cap
Buy in: 400m run
50 hand release burpees
25 snatches 55/75lbs
15 HSPU’s
Cash out: 200m run
A small prize will be given to the best male and female RX finishes for the 20min version.
I know this looks awful, as I’m sure it will be but you guys are ready for this kind of work. If it helps, I promise to take it easy on ya Thursday…love, coach 
Strength: Squat
3-4 warm-up sets then…
1 set x 5 @65%
1 set x 3 @75%
As many reps as possible w/85%, or spend as much time as needed working up to a new 1RM.
There is a second option in honor of Tyler Sierra’s Birthday, all classes have the option of doing this instead of the above.
6 rounds for time of:
6 front squats 75/115lbs
11 C2B pull-ups
13 hand release push-ups
21 kb swings 16/24kg
*The folks that choose to do the strength portion first, can do 3 rounds of the B-Day WOD for conditioning.
Happy Birthday Tyler!!
Complete the following for time:
21-18-15-12-9-6-3
sumo dead lift high pull 75lbs
push jerk 75lbs
*Courtesy CFHQ
MiniWOD: “Fran”
21-15-9
thrusters 65/95lbs
pull-ups
*With class time remaining because its Friday you have the option of working up to a 3RM dead-lift, work on other things you suck at, or talk amongst yourselves about how bad Fran sucks…take your pick.
Happy Beer Friday!
