R.E.D (Remember Everyone Deployed)

R.E.D. (Remember Everyone Deployed) Fridays asks everyone to wear the color red to let our servicemen and servicewomen know that we have not forgotten them, and that we appreciate their sacrifice for the country.

091015

POWER SNATCH + 2 LOW HANG SNATCHES

Start at 65% of your 1RM Snatch. For the Low Hang Snatch portion, work from below the knee. Never remove the tension from the bar. Focus on relaxing the arms. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg

4×1

Skill:
3xme strict pull ups into kipping pull ups w/o coming off the bar

WOD

“Feeling Chipper”

200 dbl unders
50 wall balls
40 box jumpovers
30 kb snatches
20 front squats 155/105#
10 wall walks

090915

TEMPO FRONT SQUAT

Start at 70% of your 1RM Front Squat. 3 sec eccentric, 1 sec isometric, 3 sec concentric. Target 5kg increase / week if work sets are above 120kg Target 2.5kg increase / week if work sets are below 120kg

4×3

 

[RFT] – Rounds of 21-15-9 reps of:

– Cleans @ 135 lbs / 95 lbs ( M / W )
– Ring dips

B scale weight is: 95 / 65
C scale weight is: 65 / 45

090815

CLEAN + HANG CLEAN & JERK

Start at 70% of 1RM C&J. Keep the weight consistent across the work sets. Target 5kg increase / week if work sets are above 100kg Target 2.5kg increase / week if work sets are below 100kg

4×1

Skill:
3xme strict hspu into kipping hspu w/o coming off the wall

 

WOD:

20 down to 2 cals row

10 down to 1 Push Press @ body weight (or as close as possible)

20/10, 18/9, 16/8…….2/1

CFSG – Hot Shots 19

Teams of 2:

6 rounds for time

30 air squats

19 Power Cleans 135/95

7 Strict Pull Ups

400 meter run

The rep scheme can be divide between the team any way, any how.  However, the run has to be done as a team.

This is a HERO WOD honoring the 19 fire fighters who lost their lives battling a fire in Yarnell, AZ on June 30, 2013.

Strongman Sunday

Event Day

1. 60 seconds max reps axle clean and press @ body weight (or more)

2. For time — 150′ zercher yoke carry @ 2x body weight

3. For time — 150′ farmer’s carry @ 1.25x body weight per hand (turn at 75′)

4. 60 seconds max reps stone over 50″ bar @ 1.25x body weight

Team Saturday

800m Run together
100 Burpees
100 T2B
While Partner 1 does burpees, partner two does T2B. Switch every minute until 100 Burpees and 100 T2B are completed.
1000m Row (Separately – break it up however you like)

090415

MILITARY PRESS FROM THE SPLIT JERK POSITION
TIPS

Start at 40% of 1RM C&J. Pause for 3 seconds with the bar locked overhead. After completion of the final rep, recover with the lead foot back and the trail foot up. Target 2kg increase / week if work sets are above 40kg Target 1kg increase / week if work sets are below 40kg

4×4

WOD:

3 minutes to run 400m

max thrusters in remaining time 95/65#

rest 1 minute and repeat for a total of 4 rounds

Extreme Endurance Order

Hey everyone I would like to pre-order the next shipment of Extreme Endurance (protein, vitamins, threshold pills, etc…).  I would like to place the order on September 10th.  Please let ReBecca or myself know so we can place the order.

Also, Monday, September 7th we will be running only the 9 am class that day.  The class will start at 9 am and we will be open until the noon (or so)…

090315

BACK SQUAT

Start at 60% of your 1RM Back Squat. Keep the weight the same across all sets. Target 5kg increase / week if work sets are above 150kg Target 2.5kg increase / week if work sets are below 150kg

4×7

WOD:

“gas lamp”

every 5 minutes x 4 rounds-

100ft heavy carry

20 ttb

40 double unders.