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03022017

by PFC on 03/02/17

Warm-Up
15-10-5:
-KB swings
-Burpees
-KB Goblet Squats

Strength:
Hang Cleans (Power-or-Squat)
6x3

WOD: For Time
2 Rounds of
21 - KB Swings (Russian) 1.5/1pood
21 - Burpees

-Rest 2mins-

1 Round of
30 - Hang Power Cleans 135# / 95#

03012017

by PFC on 03/01/17

Warm-Up:
4min AMRAP:
10 cal row
20 abmat sit-ups
Rest 1min
4min AMRAP:
15sec plank hold
15sec rest
15sec hollow body hold
15sec rest
Group stretch

STRENGTH:
Jerk (split or push)
4x3
2x2
1x10 (light)

WOD:
20min EMOTM:
Odd min:
men=275m row /women=225m row
Even min:
-Rest!
Start with damper at 1 the first minute, damper at 2 second minute, damper at 3 the 3rd minute. Etc... *Do not round up, when the minute is over record your meters you completed at the minute.
Possible totals =2750m for men / 2250m for women.

02272017

by PFC on 02/27/17

Warm-Up:
21-15-9
Kb swings 1pood
Sit-ups
Push-ups
Squats
Squats

Strength:
Bench Press
3x5
3x3
2x1

WOD:
21-15-9:
Cal/Row
Push press 115#/75(adv.=135#/95#)

02172017

by PFC on 02/17/17

Warmup:
Animal instinct warmup
Group stretch

3 team WOD:
One works, both rest, all run
For Time:
100m shuttle
90 Box Jumps 24"/18"
100m shuttle run
60 kb swings 1.5/1pood (adv.=2pood/1.5pood)
100m shuffle run
30 Ground to oh 135#/95# (adv=155#/105#)
100m shuttle run
30 Burpees
100m shuttle run
60 Cal Row
100m shuttle run
90 Deadlifts 135#/95# (155/105)
100m shuttle run

02152017

by PFC on 02/15/17

Warm-Up:
See Board

Strength:
5 rounds of complex of:
1 power snatch
1 hang snatch pull
1 hang squat snatch

WOD #1
3 Rounds for max reps of toes-2-bar
2mins of:
Buy-in: 90 double unders
Max reps of toes 2 bar
1min rest

WOD#2
3 rounds for max reps of Hang power snatch
2mins of :
Buy-in: 18 Burpees over bar
Max reps of hang power snatch @60% of complex
1min rest

Complete all 3 rounds of double unders and max reps of T2B, before moving on to the 3 rounds of burpees over bar and Hang power power snatch

Romwod: open day 13 "power snatch"
10mins

02142017

by PFC on 02/14/17

Warm-up:
2 rounds:
7 thrusters 65#/45#
14 push-ups
21 back ext or good mornings
Group stretch

Strength:
5 rounds of complex
4 Back Squats
1 Back-Rack Jerk (Push or Split)

WOD:
"Valentines Day Massacre".
2 Rounds For Time:
14 Box Jumps 24"/18"
14 Hang Power Cleans 135#/95#
14 Front Squats 135#/95#
14 HSPU (scale= 28HR Push-ups)

Then,
Cash out: 2017m row

ROMWOD:
Open Day 25 "Squat Cleans"
10mins

Kimberly, Bailey, and Alexa. #ValentinesDayMassacre

02132017

by PFC on 02/14/17

Warm-Up:
500m row
15 squats
15 kb swings (Russian) 1.5/1pood
15 push-ups
15 kb swings (American)
15 ring rows
Group stretch

Strength:
Deadlift
5x3 @ 65%-85%

WOD:
8min AMRAP:
4 Muscle ups (scale= 12pullups + 12dips)
8Deadlifts 225#/175#

ROMWOD:
Open day 20 "Deadlifts"
10mins

02092017

by PFC on 02/09/17

Warm-up:
21-15-9
Double unders
Ring rows
Push-ups
Group stretch

Strength:
Floor Wipers
5x10 (L/R=2) 135#/95#

WOD:
15min AMRAP:
40 double unders (120 singles)
20 Russian kb swings 2pood/1.5pood
20 abmat sit-ups (adv.=10 ghd sit-ups)

02082017

by PFC on 02/08/17

Warm-Up:
20 wallballs
20 pushballs
20 cal row
Group stretch

Strength:
Dumbbell bench press
5x8

Partner WOD:
5 rounds For Time:
One works, one rests
400m row
14 - Dumbbell Thrusters 50#/35#

02072017

by PFC on 02/07/17

Warm-Up:
15 Burpee + 1 push-up
15 squats + 1 JPU
15 pvc snatch balance + 1 pvc sotts press
Group stretch

Strength:
Dumbbell single arm snatch
5x4 (L/R=2)

WOD:
6 rounds of:
30secs work / 30secs rest *complete all 6 rounds of 1 movement before moving to next.
-Single arm Dumbbell snatch 50#/35# (L/R=2)
-Pull-ups
-Shuttle run 10yrds (Down&Back=2) *1 hand to ground

Loads/Total reps:

02062017

by PFC on 02/06/17

Warm-Up:
3 Rounds of
5 pullups
10 - ring dips
15 - squats
20 - situps
25 - double unders (100singles)

Strength/Skill:
Dumbbell OH Walking lunges
5x5 (L/R=1)

WOD:
For Time:
21 - Cal Row
18 - OH Plate Walking Lunges (L/R=1) 35#/25#
15 - C2B Pullups
12 - Burpee Box Jumps 24"/18"
9 - HSPU
*Rest 2min, Repeat in Reverse.

02012017

by PFC on 02/01/17

Warm-Up:
Coaches choice

Strength:
Power clean
4x3 (touch and go)
Power snatch
4x3 (touch and go)

WOD:
For Time:
30 reps of each:
Power cleans @ 70% of 3rep
Rest 3mins
Power snatch @ 70% of 3rep
Rest 3mins
Calorie row
*subtract 6mins rest off total time.

01312017

by PFC on 01/31/17

Warm-Up:
Coaches choice

Strength:
Thrusters
5x3
Strict wide-grip pullups
5x5
*Alternate between thrusters and strict wide-grip pull-ups

WOD:
"Fran backasswards"
9-15-21
Pull-ups
Thrusters 95#/65#

01302017

by PFC on 01/30/17

Warm-Up:
300m row
3 rounds of:
15 double unders
15 Oh squats
15 pushups
Group stretch

Strength:
Sumo Deadlift
3x5
3x1

WOD:
For Time:
21 sdhp 95#/65#
9 shoulder press 95#/65# (adv.=Strict HSPU)
50 double unders (150singles)
15 sdhp
15 shoulder press
50 double unders
9 sdhp
21 shoulder press
50 double unders

Then...
Cash out:
32 Burpees??

Happy Birthday to Coach Lupe! Can anyone guess how old she turns today?? ??????

01262017

by PFC on 01/26/17

Warm-Up:
15-10-5
Power snatch 45#/35#
Oh squats
Cal/row
Group stretch

Strength:
Snatch (power or squat)
1-1-1-1-1

WOD:
5 rounds of:
30secs snatch @ 65%
30secs rest
30secs Box Jump 24"/18"
30secs rest

Total reps and load.

01252017

by PFC on 01/25/17

Warm-Up:
Tabata intervals
4 rounds of:
PVC Sotts press
Push ups
Hollow rock
Planks

Partner WOD:
One works, one rests.
5 rounds for time:
20 - 2for1 KB swings 1.5/1pood (adv.=2pood/1.5pood)
20 - Body Blasters (Burpee/Pull-up/K2E)
Then...
Cash-Out:
1000m row
*one partner rows, other partner planks.
**Switch every time partner breaks on plank hold.

01242017

by PFC on 01/25/17

Warm-up:
Coach's choice

WOD:

For Time:
Buy in:
500m row
Then...
5 rounds of:
8 push Jerks 135#/95# (adv.=165#/115#)
8 C2B Pull-ups

Rest 3mins

Strength:
10mins to establish a 2 rep T&G Clean and jerk

01232017

by PFC on 01/25/17

Warm-Up:
400m row
25 double unders
20 squats
15 push-ups
10 pull-ups
Group stretch

Strength:
5 rounds of complex for loads
1 hang power snatch
1 hang squat snatch

WOD:
10min AFAP:
10 double unders (30 singles)
5 Oh squat 95#/65#
20 double unders (60 singles)
5 oh squats
30 double unders (90 singles)
5 oh squats
40 double unders (120 singles)
5 oh squats
50 double unders (150 singles)
5 oh squats
Etc...
*Advanced = 115#/75#

01192017

by PFC on 01/19/17

Warm-UP:
4 Rounds of:
20secs Hollowbody Hold
20secs Superman Hold
20secs Squat Therapy Hold
20secs Sotts Press
Group Stretch

Hero WOD:
"Randy"
For Time:
75 - Power Snatch 75#/55#

Conditioning:
12 Rounds For Max Distance of:
30sec - Row
30sec - Rest

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.

01172017

by PFC on 01/17/17

Warm-up:
3 rounds of Tabata:
20secs work/10secs rest
Squats
Sit-ups
Push-ups
PVC- Sotts press
Group stretch

Partner WOD:
One goes, one rests (time cap = 30mins)
For Time:
50 reps of each:
50 Deadlifts 225#/185#
50 HSPU (scale=75 HR Push-ups)
50 C2B pull-ups
50 KB swings 1.5/1pood
50 Box jump overs 24"/18"
-Rest 3mins repeat in reverse-

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