Optimizing Human Performance
WOD 11/19/12
A) press
5@40%
5@40%
5@50%
5@60%
10@60%
Amrap @60%
B) 16 minute amrap
12 wall ball
8 ring dips
4 Burpees
Saturday morning get some!!!!!!
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24” box
Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24” box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24” box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24” box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24” box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20” box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20” box)
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
WOD
A) 5 AMRAP
30 box jumps
30 situps
B) 5 minute AMRAP
30 wall ball
200 yd run
C) 5 AMRAP
30 dumbbell squat clean
30 burpees
In honor of Veterans Day
Thank you to all who served and are serving.
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.” -John Fitzgerald Kennedy
“Murph”
1 mile run
100 pullups
200 push ups
300 Squats
1 mile run
If you have a 20 lb vest or flak jacket, wear it
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Hero WOD Friday
“Hansen”
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Check out the video above! Someone we know is at the 1:26 mark!
WOD 11/6/12
A) Death by suicide
B) 30-20-10-10-20-30
Push up HOG
sit up
KB swing 1.5/1 pood
WOD 11/5/12
A) Press
5@40%
5@50%
3@60%
3@70%
3@80%
3@90%
B) 10 minute AMRAP
15 ground to shoulder 95/65
30 double under
“Bulger”
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
Today’s WOD!# getsome
WOD 10/30/12
2x
50 pull-ups
75 sit-up
50 overhead squat 75/45
75 double under
WOD 10/29/12
A) Press
5@40%
5@ 50 %
5@ 60%
5@ 65%
5 @ 75%
5@ 85%
B) 12 minute AMRAP
Run 100yd
10KB swing 1.5/1 pood
5 burpee
C) 50 plate situp 45/25
WOD for today. Can anybody come up with a good name for this one?