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Tuesday
Run Club, 630 PM at Jefferson Playground Warm Up: AMRAP 10 min 3 wall climbs 10 up downs 5 Parallette Pass Thrus 10 Grass Hoppers Strength: Front Squat Do one set of 8 to 10 reps that is challenging with very good form. WOD: 3 rounds 10 Overhead Squats 135/95lb 50 Double unders ( sub 150 singles) HAPPY HALLOWEEN! Warm up: 250m row 15 Box Jumps 15 Kips 15 Pushups 15 Wall Squats Roll Out SKILL: Strict Pullups Do one Max Set Then: 3 sets of 7 to 10 Pullups w/band, weighted or L WOD: S"Karen" 160 Pumpkin Tosses for time Throw 160 pumpkins to a 10 foot target for time (150 if you dress in Costume!!)  Warm Up
Run 400 or Row 500 3 rounds 15 second handstand hold 15 second frog stand 5 pistols each leg 10 partner glute ham raises (place a mat under your knees, partner holds your ankles, descend to floor, push yourself back up) Team WOD Team "Jumping Angie" In teams of 4, one person works at at time 250 box jumps 250 push ups 250 sit ups 250 squats This is the list of people that have expressed interest in competing. The cost to participate is $35. Please bring your money into one of the coaches. Checks payable to CrossFit Hammond. If you can no longer make it, also let me know so I can take your name off the list.
Athletes: Jeff Mollie Aja Leah S Kelsey Taryn Jackson Eric Corey F Joe M Shari Mark O Marcell Judges/Spectators (Btw, you should all be competing :-) ) Julie Paul Mitch Dotsie Friday
Warm up: 2 lengths Bear Crawl 2 lengths Crab Walk 20 banded Good mornings 10 kips 100 double unders (50, int/25 beg) Goat: 15 minutes On the minute for 15 minutes, do 1-3 reps of skill of your choice. Ex, rope climb, pushups, pistols, muscle ups, L-sits, etc... WOD: (10 rounds, Adv/ 7 Rounds int, beg: 30 minute cutoff)"Bradshaw" 10 rounds for time of: 3 Handstand push-ups 6 Deadlift, 225/155lb 12 Pull-ups 24 Double-unders Jason Khalipa 11:43. Post time to comments. Enlarge image U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert. Warm Up:
15 American KB swing 10 Wall squats 10 pullups (kipping) 10 pushups 15 heavy wallballs Strength: Press 2x5, 1x5+ If you got more than 5 on your last set last week, go up 5 lbs. If you did not, stick with same weight or drop 5 lbs. WOD:Five rounds for time of: 7 Squat clean 155lb/105 14 Kettlebell swings, 1.5 pood/1 pood Jason Khalipa 4:44, Neal Maddox 4:51, Josh Everett 5:50, Peter Egyed 6:04, Karianne Dickson 6:19 (105lb clean, 35lb KB). Wednesday
(Great job Run Club!! Week 1 Paleo Standings on the Nutrition Blog!) Warm Up: 200m jog 4x 100m Strides (25%, 50%, 75% 100%) 25 American KB swings 3 wall climbs Burgener: Strength: Snatch 4 sets: pvc, bar, then added weight 1 snatch grip deadlift 1 snatch pull 3 position Squat Snatch WOD: Use a weight you can complete the complex without putting the bar down. You may put it down between each complex, but not before. If you miss, you must start the complex over. 8 min AMRAP 3 Snatch complex ( 1 snatch complex =1 power snatch, 1 hang power snatch, 1 hang squat snatch)125/85lbRX 3 wall climbs (sub walk outs on a medicine ball) Tuesday
Warm Up: Run 400m, Get faster with each 25 steps 2 lengths duck walk 15 low box jumps 10 Banded side steps 15 30" box jumps 10 Burpee pushups Strength: Back Squat 2x5, 1x5+ If you got more than 5 reps on your last set last week, go up in weight 5 or 10 lbs. If not, stick with same weight, or drop it 5 to 10 lbs. USE THE SAME WEIGHT FOR ALL 3 SETS. WOD: (Adv, 5 rounds/Int 4 rounds/Beg 3 rounds and 10 reps) 30 minute cutoffFive rounds for time of: Run 200 meters 20 Pull-ups Run 200 meters 20 Push-ups Run 200 meters 20 Sit-ups Run 200 meters 20 Squats Peter Egyed 24:14, Kim Malz 33:15 PALEO PARTICIPANTS .. Make sure your logs are up to date! We'll be posting current standings by sometime tomorrow! Thanks Warm up: Row 10 strong pulls 10 jump squats, AHAP 10 Good mornings w/bar 10 OS w/bar 10 Thrusters w/Bar 10 Pushup plus on wall 10 wall angels Arm circle cycle Stregth: Pullups 3x5-10 strict, weighted or L-pullups WOD: "Diane" 21-15-9 Deadlift 225/155 HSPU (sub pushups) Laurie Galassie 2:53 Annie Sakamoto 3:31 |
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