Monthly archives: April, 2016

Last day in April

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Firefighter Kris crushing KB swings.

 

In Teams of 2

For Time

1500m Row

75 Alternating Partner Burpees

125 KB Swings (53/35)

75 Alternating Push Ups

125 Wall Balls (20/14)

75 Box Jumps (24/20)

125 Dball Slams (40/20)



Friday 4/29

*New Conditioning Class Monday-Friday 9:30am*

The loyal 5am crew pushing their way through "Chief".

The loyal 5am crew pushing their way through “Chief”.

 

Strength

Back Squat

5 x 3

(~80-85%)

WOD

AMRAP 6
10 Front Squat (135/95)
8 Lateral Bar Burpees
-Rest 3:00-
AMRAP 6
6 Hang Squat Clean (135/95)
4 Bar Facing Burpees
-Rest 2:00-
AMRAP 3
Max Burpee Pull Ups



Thursday 4/28

*New Conditioning Class Monday-Friday 9:30am*

jotire

Josephine getting her hands dirty!

Strength

Squat Snatch

5 x 3

(~70-75%)

*Drop & reset every rep*

WOD

“Reverse Diane”

9-15-21

Deadlift (225/155)

Handstand Push-up

Accessory Work

Weighted Back Extension

3 x 10-15 reps



Wicked Wednesday pt.4

 

farhan

**New Conditioning Class Monday-Friday 9:30am** 

Conditioning

EMOM 12
Even: OH Plate Lunge 8 Per Leg (45/25)
Odd: Alternating DB Snatch (50/30)
*Score is accumulated DB Snatch*
– THEN –
EMOM 12
Even: Row 220/190m
Odd: Dball Slams
*Score is accumulated Dball Slams*


Weakness Work

Will be posted on the board. Choose one of the three options upon completion of each conditioning piece.



Tuesday 4/26

**New Conditioning Class Monday-Friday 9:30pm**

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Coach Mike D. & Danielle “Nugget” working through synchronized burpees together.

Strength

Bench Press

Work up to a heavy 10

(~70% 1RM)

WOD

(9 min. Time Cap)

1 Min. Max Calorie Assault Bike

– Then –

50 Russian KB Swing (70/53)

50 Burpees

Max Double Unders in remaining time

*Score is total repetitions*

Post-Workout Pump

100 Band Press Downs

3 x 10/10 Alt. DB Curls



Post Open Cycle 2

This week begins part 2 of our Post Open strength cycle. Congratulations to those of you who PR’d their squat clean, push press, and back squat rep max. We will continue to have a conditioning focused day Wednesday followed by a weakness piece of your choice.

Also, congratulations to Coach Joey & Jenna M. for their 15th place finish, and Coach Mike D. & Danielle’s 7th place finish at CrossFit Power Pack’s “Battle of the Bae’s”.

**New Conditioning Class Monday-Friday 9:30pm**

Monday: Power Clean + Jerk

Tuesday: Bench Press

Thursday: Squat Snatch

Friday: Back Squat

Strength

Hang Power Clean & Jerk 5×3

– drop and reset every rep –

WOD

AMRAP 15

9 Deadlift (155/105)

6 Hang Power Cleans

3 Push Jerk

200m Run

 

 

Coach Joey PR'ing his Hang Snatch at this weekend's "Battle of the Baes" competition.

Coach Joey PR’ing his Hang Snatch at this weekend’s “Battle of the Baes” competition.



Suns out Tounges out

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**New Conditioning Class Monday-Friday 9:30am**

Good luck to Coach Mike, Coach Joey, Jenna M., and Danielle (Nuggs) competing at CrossFit Power Pack’s “Battle of the Baes”.

WOD

In teams of 2

800m Sprint (Alternate every 200m)

60 Burpee 2 Plate (Alternate every rep)

100 Alt. DB Snatches (50/30, alternate every 2 reps)

60 Toes 2 Bar (Break up as needed)

200ft. OH Plate Lunge (45/25, break up as needed)

800m Sprint (Alternate every 200m)

Conditioning

5 x 250m Row (@ 500m PR pace)



Happy Earth Day

Still recovering from Wednesdays WOD...

Still recovering from Wednesdays WOD…

**New Conditioning Class Monday-Friday 9:30am**

Strength

Squat Clean 8 x 1 (85% + 1RM)
-Drop & Reset every rep-
WOD
AMRAP 10
10 Deadlift (155/105)
Ascending Reps Box Jump Over (24/20)
5,10,15….


The Chief Returns

**New Conditioning Class Monday-Friday 9:30am**

Strength

Push Press Work up to a Heavy set of 6
(85% + 1RM)

WOD

“The Chief”
5 Rounds
AMRAP 3
3 Power Cleans (135/95)
6 Push Ups
9 Squats
REST 1 min
*Score is total rounds completed*
(Reference 10/3/2014 & 12/8/2014)
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“The Chief”

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

 



Wicked Wednesday Pt.3

**New Conditioning Class Monday-Friday 9:30am**

Conditioning

WOD 1:
EMOM x 15
1. 8/8 DB Lunge Walk (50/30)
2. 30 Double Unders
3. 20/18 Cals Row
– Rest as necessary –
WOD 2:
For Time
21/18 Cal Assault Bike
200m Farmer Walk (70/53)
200m Sprint
21/18 Cal Assault Bike

Weakness Work 

Will be posted on the board. Choose one of the three options

upon completion of each conditioning piece.

Steph., Sandaly, and Jenna enjoying the sun.

Steph., Sandaly, and Jenna enjoying the sun.



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