12.26.2024

Hero WOD
Morrison
For Time
50-40-30-20-10
Wall balls 20/14
Box jumps 24/20"
KB swings 53/35

Background: U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

12.25.2024

Merry Christmas to everyone.

Thanks for being a part of this community. Enjoy your day off!

12.24.2024

Strict Press Tips:  https://www.instagram.com/p/C_nczMVvSon/
1. elbows down and out
2. bar high up in throat
3. hands loose
 
 
Strength
Strict Press 
3 sets of 8 reps - building load

WOD
"Sleigh Ride"
AMRAP 16
300m row
10 dual DB reverse lunges 50/35s
8 burpee box jump overs 24/20"
4 muscle ups or C2B pull ups or pull ups

Post WOD
Heavy suitcase carry
3 sets 1:00 carry/ each side

12.23.2024

Strength
Every 1:15 for 6 sets
set 1-3: power clean x 1.1 @ 60%- 65%
set 4-6: power clean x 1 rep @ 70%- 75%
*1.1= 1 rep, rest 10 seconds, 1 rep

Gymnastics Conditioning 
ever 2:00 x 4 sets
10 TTB + 5 piked hspu on floor or strict with flat pad

WOD
"Jingle Bell Rock"
4 rounds for time
3 power cleans 155/105
6 push ups
9 air squats
18 DUs

12.14.2024

Ugly Sweater Hopper WOD

each wod has a 9:00 time cap
there is a 3:00 transition between wods
you can complete any wod in any order
exercises will be chosen after warm up
once a movement is out of the hopper, it stays out



WOD 1: 3 rounds Triplet

WOD 2: 4 rounds Couplet


WOD 3: 2 rounds Triplet
 

12.13.2024

Strength
Front squat concentric
4 sets of 5 reps @70%


WOD
"Jingle Bells"
11:00 AMRAP
30 DUs + 10 DB power cleans 50/35. 35/20
30 DUs + 10 DB hang squat cleans
30 DUs + 10 DB push press
30 DUs + 10 DB reverse lunges
30 DUs + 10 DB thrusters

12.12.2024

Strength
A.  snatch balance 4 sets of 2 reps-  keep light and add load only if you can do it properly
Make this look like a snatch, not a push jerk and a slow overhead squat
Punch under the barbell.
 
B. hang snatch x 6 sets
set 1-2 @60%
set 3-4 @70%
set 5@ 75%
set 6 @ 75+%
 
WOD
"Swing and a Miss"
3 rounds for time
21 reps KB swings 53/35
15 reps KB goblet squats. 53/35
9 cals row