Back Squat
3-3-3-3-3-3+
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows
29 September 2013
24 September 2013
TUESDAY 130924
Shoulder Press
5-5-5
For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups
Post your time
5-5-5
For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups
Post your time
22 September 2013
MONDAY 130923
Back Squat
Warm-up 5-5-5
5-5-5
Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Warm-up 5-5-5
5-5-5
Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
18 September 2013
THURSDAY 130919
Bench Press
5-5-3-5-5-MAX Rep
40% 50% 60% 65% 75% 85% of your 1RM
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Puppies (three men team)
30 rounds for time of
9 Wall ball shots, 16 pound ball
9 Elevated push-ups
45 pound thruster, 9 reps (use 45lb bar)
5-5-3-5-5-MAX Rep
40% 50% 60% 65% 75% 85% of your 1RM
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Puppies (three men team)
30 rounds for time of
9 Wall ball shots, 16 pound ball
9 Elevated push-ups
45 pound thruster, 9 reps (use 45lb bar)
16 September 2013
TUESDAY 130917
Deadlift
1-1-1-1-1-1-1
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
1-1-1-1-1-1-1
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
15 September 2013
MONDAY 130916
Back Squat
1-1-1-1-1-1-1
King: 265lb
Jackson: 215lb
Efferson: 195lb
Palma:165lb
Riser:165lb
Alatorre: 135lb
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
1-1-1-1-1-1-1
King: 265lb
Jackson: 215lb
Efferson: 195lb
Palma:165lb
Riser:165lb
Alatorre: 135lb
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
12 September 2013
FRIDAY 130913
911 memorial rope climb
12 years ago this week Sept 11th. We Will Never Forget. Still remember the smoke in the sky. Saying lots of prayers for families who lost lives.
8A G35 is hosting an event to remember the lives lost on September 11, 2013
As a group we will climb total of 2,730 ft of rope, height of both twin towers.
WTC #1: 1,368 ft (417.0 m)
WTC #2: 1,362 ft (415.0 m)
Come join us at Seoul American Elementary School Gym 0600-0700
12 years ago this week Sept 11th. We Will Never Forget. Still remember the smoke in the sky. Saying lots of prayers for families who lost lives.
8A G35 is hosting an event to remember the lives lost on September 11, 2013
As a group we will climb total of 2,730 ft of rope, height of both twin towers.
WTC #1: 1,368 ft (417.0 m)
WTC #2: 1,362 ft (415.0 m)
Come join us at Seoul American Elementary School Gym 0600-0700
11 September 2013
THURSDAY 130912
"The Don"
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
09 September 2013
TUESDAY 130910
Bench press
1-1-1-1-1
Jackson: 290lb
Chun: 250lb
King D: 235lb
Isom: 235lb
Mock: 235lb
Spray: 185lb
Efferson: 185lb
Heim: 175lb
Aletori: 90lb
21-15-9 reps of
Hang squat clean, 50 pound dumbbells
Handstand push-ups
Post your time:
Bench Press Basic Strength Standard- Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
148 109 140 172 234 291
165 119 152 187 255 319
181 128 164 201 275 343
198 135 173 213 289 362
220 142 183 225 306 381
242 149 190 232 316 395
1-1-1-1-1
Jackson: 290lb
Chun: 250lb
King D: 235lb
Isom: 235lb
Mock: 235lb
Spray: 185lb
Efferson: 185lb
Heim: 175lb
Aletori: 90lb
21-15-9 reps of
Hang squat clean, 50 pound dumbbells
Handstand push-ups
Post your time:
Bench Press Basic Strength Standard- Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
148 109 140 172 234 291
165 119 152 187 255 319
181 128 164 201 275 343
198 135 173 213 289 362
220 142 183 225 306 381
242 149 190 232 316 395
08 September 2013
MONDAY 130909
Shoulder press Max
Mock: 165lb
Chun: 155lb
Jackson: 155lb
Isom: 145lb
King: 135lb
Riser: 115lb
Heim: 105lb
Modified Barbara
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Chun: 5:30, Riser: 7:20, Mock: 7:36, Heim: 7:40, King: 8:15, Isom: 8:33, Jackson 10:03
Mock: 165lb
Chun: 155lb
Jackson: 155lb
Isom: 145lb
King: 135lb
Riser: 115lb
Heim: 105lb
Modified Barbara
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Chun: 5:30, Riser: 7:20, Mock: 7:36, Heim: 7:40, King: 8:15, Isom: 8:33, Jackson 10:03
05 September 2013
FRIDAY 130906
Team WOD
Three person team:
150 reps Push press: 95lbs
Row 800 meters
150 reps Bench press: 95lbs
Row 800 meters
150 reps Hang Power Clean: 95lbs
Row 800 meters
Post winning team:
For Individual
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Three person team:
150 reps Push press: 95lbs
Row 800 meters
150 reps Bench press: 95lbs
Row 800 meters
150 reps Hang Power Clean: 95lbs
Row 800 meters
Post winning team:
For Individual
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
THURSDAY 130905
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box
03 September 2013
WEDNESDAY 130904
"Roney"
Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps
Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps
01 September 2013
MONDAY 130902
Glad we are back safe from the exercise.
Class will start back on Monday. Holiday schedule on Monday 0800-0900
For those of you missed the memorial WOD on Saturday with Fight tonight
Come join me at 0800 Collier Field house Gym.
In honor of Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.
"Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Class will start back on Monday. Holiday schedule on Monday 0800-0900
For those of you missed the memorial WOD on Saturday with Fight tonight
Come join me at 0800 Collier Field house Gym.
In honor of Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.
"Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
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