September 05, 2013 Thursday
9/5/13 WOD - "Helton"
3 rounds for time of: Run, 800 m 30 Dumbbell Squat Cleans, 50/35 lbs 30 Burpees Post total time.
View ResultsSeptember 04, 2013 Wednesday
9/4/13 WOD - 12 Min Ascending Ladder
As many reps in 12 mins as you can of: 30 Pull-ups 5 Wall Balls, 20/14 lbs 10 Double Unders 10 Wall Balls, 20/14 lbs 20 Double Unders 15 Wall Balls, 20/14 lbs 30 Double Unders 20 Wall Balls, 20/14 lbs 40 Double Unders 25 Wall Balls, 20/14 lbs 50 Double Unders
View ResultsSeptember 03, 2013 Tuesday
Hatch Squat - Back Squat - Week 2 - Day 2
Back Squat 1x10 at 60% 1RM Back Squat 1x8 at 70% 1RM Back Squat 1x8 at 75% 1RM Back Squat 1x8 at 80% 1RM Rest as needed between sets.
View Results9/3/13 - WOD Part 1
As many reps in 3 mins as you can of: 3 Hang Power Snatches 6 Push-ups 9 Air Squats 3 Hang Power Snatches 6 Push-ups 9 Air Squats 3 Hang Power Cleans 6 Push-ups 9 Air Squats 3 Hang Power Snatches 6 Push-ups 9 Air Squats
View Results9/3/13 - WOD Part 2
As many reps in 3 mins as you can of: 3 Hang Power Snatches 6 Push-ups 9 Air Squats 3 Hang Power Snatches 6 Push-ups 9 Air Squats 3 Hang Power Cleans 6 Push-ups 9 Air Squats 3 Hang Power Snatches 6 Push-ups 9 Air Squats
View Results9/3/13 - WOD Part 3
As many reps in 3 mins as you can of: 3 Hang Power Snatches 6 Push-ups 9 Air Squats 3 Hang Power Snatches 6 Push-ups 9 Air Squats 3 Hang Power Cleans 6 Push-ups 9 Air Squats 3 Hang Power Snatches 6 Push-ups 9 Air Squats
View ResultsAugust 30, 2013 Friday
"Randy"
For time: 75 Power Snatches, 75/55 lbs Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
View ResultsAugust 29, 2013 Thursday
Hatch Squat - Front Squat - Week 2 - Day 1
Front Squat 1x5 at 60% 1RM Front Squat 1x5 at 70% 1RM Front Squat 1x5 at 75% 1RM Front Squat 1x5 at 75% 1RM Rest as needed between sets.
View Results8/29/13 WOD
For time: Run, 400 m 20 Toes-to-bars 10 Kettlebell Swings, 24/16 kg Run, 400 m 15 Toes-to-bars 15 Kettlebell Swings, 24/16 kg Run, 400 m 10 Toes-to-bars 20 Kettlebell Swings, 24/16 kg
View ResultsAugust 28, 2013 Wednesday
8/28/13 20RM Push Press
Find your Push Press 20 Rep Max.
View Results8/28/13 Chipper
For time: 20 Push-up (hand release)s 35 Box Jumps, 24/20 in 55 Wall Balls, 20/14 lbs, 10/8 ft 20 Push-up (hand release)s
View ResultsAugust 27, 2013 Tuesday
Hatch Squat - Back Squat - Week 2 - Day 1
Back Squat 1x10 at 60% 1RM Back Squat 1x8 at 65% 1RM Back Squat 1x6 at 70% 1RM Back Squat 1x6 at 75% 1RM Back Squat 1x6 at 80% 1RM Rest as needed between sets.
View Results100 Burpees For Time
For time: 100 Burpees
View ResultsAugust 26, 2013 Monday
8/26/13 Strength - Part 1
Find your 2 Position Snatch (Floor/Mid Hang) 1 Rep Max.
View Results8/26/13 Strength - Part 2
2 Position Snatch (Floor/Mid Hang) 3x1 at 90% 1RM Rest as needed between sets.
View Results8/26/13 WOD
5 rounds for time of: 10 Thrusters, 95/65 lbs 40 Double Unders
View ResultsAugust 23, 2013 Friday
8/23/13 Strength
Pistols (Alternating Legs)s 4x Max Rep Rest as needed between efforts.
View ResultsAugust 22, 2013 Thursday
Hatch Squat - Front Squat - Week 1 - Day 2
Front Squat 1x5 at 60% 1RM Front Squat 1x5 at 65% 1RM Front Squat 1x5 at 70% 1RM Front Squat 1x5 at 70% 1RM Rest as needed between sets.
View Results8/22/13 Chipper
For time: 100 Double Unders 90 Air Squats 80 AbMat Sit-ups 70 Walking Lunges 60 Burpees 50 Pull-ups 40 Push-up (hand release)s 30 Kettlebell Swings, 24/16 kg 20 Pistols 10 Handstand Push-ups
View ResultsAugust 21, 2013 Wednesday
8/21/13 Strength
3 Position Clean + Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results8/21/13 WOD-Round1
As many reps in 3 mins as you can of: Run, 400 m Max Rep Pull Up
View Results8/21/13 WOD-Part2
As many reps in 3 mins as you can of: Run, 400 m Max Rep Pull Up
View Results8/21/13 WOD-Part3
As many reps in 3 mins as you can of: Run, 400 m Max Rep Pull Up
View ResultsAugust 20, 2013 Tuesday
Hatch Squat - Back Squat - Week 1 - Day 1
Back Squat 1x10 at 60% 1RM Back Squat 1x8 at 65% 1RM Back Squat 1x8 at 70% 1RM Back Squat 1x8 at 75% 1RM Rest as needed between sets.
View Results343-WOD1-Part1
As many reps as possible in 3:43 of: Weighted Box Step-up, 45/35 lbs
View ResultsBarbell in back rack position
343-WOD1-Part2
In 7 mins do: Run, 800 m then in the remaining time, AMRAP of: Ground To Overhead, 135/95 lbs
View ResultsScored by total # of G2OH
August 19, 2013 Monday
8/19/13 Strength
Sumo Deadlift (Deficit) 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results8/19/13 "Purple Drank"
4 rounds for time of: 6 Deadlifts 315 lbs 12 Ring Dips 40 Double Unders Post total time.
View ResultsAugust 16, 2013 Friday
8/16/13 - Sprint 8X100M
Each for time: Sprint: 8x 100 m Perform each at 100% effort / RPE 19. Rest 30 secs between efforts.
View Results