WOD – May 24, 2013

Olympic Lifting Class tomorrow at 1:30pm with John Broz!

Pool Party tomorrow at Hard Rock!  Click link above for more details!

Work Out of the Day

“99 Problems”

For time:

5 rounds of “Cindy”

30 snatches, 135/95lbs

5 rounds of “Cindy”

Post time to beyond the whiteboard.  A round of “Cindy” is 5 pullups, 10 pushups, and 15 squats. 

Metcon Workout

For time:

5 rounds of –

– 5 kb swings

– 10 pushups

– 15 squats

1 mile run

5 more rounds of –

– 5 kb swings

– 10 pushups

– 15 squats

Post time to beyond the whiteboard.

WOD – May 23, 2013

Work Out of the Day

Front Squat 2-2-2-2-2-2-2-2-2-2

then, 

“Baby Steps”

As many rounds as possible in 12 minutes of:

100m run  

15 situps

10 kb step ups, 110/70lbs, 20″

5 back burpees

Post loads and rounds completed to beyond the whiteboard.

 

Metcon Workout

As many rounds as possible in 25 minutes of:

25 wallballs

25 pushups

25 jumping squats

250m row

Post rounds completed to beyond the whiteboard. 

WOD – May 22, 2013

Check schedule tab for Memorial Day Weekend Schedule!

This Saturday at 1:30pm – Olympic Lifting with John Broz!

This Saturday from noon to 5pm – Pool Party at Hard Rock with DJ Andy Gil!

Work Out of the Day

Push or Split Jerk 1-1-1-1-1-1-1

then,

“Titan”

3 rounds for time of:

12 shoulder to overhead, 115/75lbs

400m run 

12 knees to elbows

Post loads and times to beyond the whiteboard.

Metcon Workout

7 rounds for time of:

100m run w/ball, 40/20lbs

10 box jumps, 20″

10 ball slams, 40/20lbs

5 burpee box jumps, 20″

5 burpee ball slams, 40/20lbs

100m run

Post time to beyond the whiteboard.

 

WOD – May 20, 2013

Work Out of the Day

“Elizabeth”

21-15-9 reps for time of:

squat cleans, 135/85lbs

ring dips

Post time to beyond the whiteboard.

Metcon Workout

As many rounds as possible in 10 minutes of:

10 medball cleans, 20/14lbs

10 pushups

5 minute rest, then

As many rounds as possible in 10 minutes of:

10 front squats, 20/14lbs

5 burpees

Post rounds completed to beyond the whiteboard.

WOD – May 16, 2013

Work Out of the Day

Max Effort Vertical Jump

then,

“Gravitational Forces”

As many rounds as possible in 15 minutes of:

100m run

5 lateral bar burpees

10 deadlifts, 185/125lbs

5 jump and touch, 18/12″

Post rounds completed to beyond the whiteboard.

Metcon Workout

5 rounds for max reps in 3 minutes of:

3 burpees

6 kb swings

9 double unders or tuck jumps

1 minute rests between rounds.  Post total rounds to beyond the whiteboard. 

 

WOD – May 15, 2013

Work Out of the Day

“Dae Han”

3 rounds for time:

800m run, 45/35lb barbell

3 rope climbs

12 thrusters, 135/85lb

Post time to beyond the whiteboard.

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

SFCParkHero

Metcon Workout

As many rounds as possible in 20 minutes of:

5 wallballs

10 situps

15 walking lunges

100m run

Post total rounds to beyond the whiteboard.

WOD – May 14, 2013

Work Out of the Day

“400”

4 rounds for time of:

10 handstand pushups

20 hang power cleans, 115/75lbs

30 box jumps, 20″

40 situps

2 minute rest

Post time to beyond the whiteboard.

.

Metcon Workout

4 rounds for time of:

10 ball slams

20 hand release pushups

30 box jumps

40 squats

2 minute rest

Post time to beyond the whiteboard.

 

 

 

WOD – May 13, 2013

Work Out of the Day

Back Squat 3-3-3-3-3

then,

For time:

30 burpee muscle ups

If you can’t perform a muscle up, complete 30 burpee chest to bar pullups.  There will be a 15 minute time cap. Post loads and time to beyond the whiteboard.

Metcon Workout

For time:

21 burpees

42 kbs swings

400m run

15 burpees

30 kb swings

400m run

9 burpees

18 kb swings

400m run

Post time to beyond the whiteboard.

 

WOD – May 10, 2013

Big shout out to Trevor, one of our teens, who joined the muscle up club yesterday!

Olympic lifting class is on for this Saturday at 130pm!

Work Out of the Day

 “Barraza”

As many rounds as possible in 18 minutes of:

200m run

9 deadlifts, 275/185lbs

6 burpee bar muscle ups

Post rounds completed to beyond the whiteboard.

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.
ricardo_barraza02

Metcon Workout

5 rounds for time of:

25 box jumps

25 pushups

25 situps

25 walking lunges

*Every minute on the minute perform 5 kettlebell swings.

Post time to beyond the whiteboard.