WOD:Labor Day (1Sept14)

Labor Day Hero WOD:
Only at 11am

We will be running heats of 10 through this workout starting at 11am and ending when everybody is complete.

“JBo”

Complete as many rounds as possible in 28 minutes of:
115/75 lb. overhead squats, 9 reps
1 legless rope climb, 15-foot rope, beginning from seated
115/75 lb. bench presses, 12 reps

As with any workout it is fully scalable. Rope climbs will be scaled to 20 ring rows or “with legs”.

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U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

WOD:Sunday(31AUG14)

9:30am-oly class w/Jared Enderton

11am- Hero WOD

“Randy”

For time:
55/75-lb. power snatches, 75 reps

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Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

WOD:Saturday(30AUG14)

Team WOD: 11am

For time
Teams of 2
200 Double unders
40 Toes to rings
120 KB swings 53/70
40 Toes to rings
200 Double unders

Divide work anyway you like between members 1 person working at a time

WOD:Friday(29AUG14)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm

CFPB Bootcamp:
8:30am

Rowing w/ Ingrid:
6:30pm

WOD
Every 90 secs
2×2 paused back squats @80% – 3secs
2×2 paused back squats @85% – 3secs
2×1 paused back squat @ 85% – 5secs
3 mins rest
Max reps at 85% (no pause)
Then….
5min AMRAP
5 muscle ups
10 weighted pistols 35/53 (5L/5R)
Rest 3mins

4 min AMRAP
4 deadlifts 205/315
8 HSPUs
Rest 3mins

3 mins AMRAP
10 unbroken wallballs 14/20
10 push-ups

Extra Credit & Oly Extra Credit
“Hammer the hammies”
3-5 rounds of:
8-10 good mornings*
6-8 barbell RDL*
*heavy with good form
Then
100 lunges (back rack) 45#
-try to go unbroken

CFPB Bootcamp

Skill
Handstand holds
Strength
10 min EMOM
3 paused back squats (3 secs)
Conditioning
5min AMRAP
10 ring rows
10 goblet squats
Rest 3 mins

4min AMRAP
10 KB deadlifts
20 sec handstand hold or plank hold
Rest 3mins

3 min AMRAP
7 unbroken wallballs
7 push-ups

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WOD:Thursday(28AUG14)

Open gym hours-
6am-7am
9am-10am
4:30-7:30pm

Yoga-
Noon & 6:30pm

Open gym WOD
“Baseline From Hell”
5 rounds, 3 min rest between rounds:
400 meter run,
10 pull-ups,
20 push-ups,
30 sit-ups,
40 squats

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