Saturday, September 23rd, 2017

NO PILATES THIS MORNING

 

0:00-5:00

Bike 30 cal (15 legs/15 arms)

 

Coach led warm up:

Coach's Choice

 

 

WOD:

 

For time:

5 strict muscle-ups (mod: reg MU, banded transition + dip, jumping MU + dip, ring row transition + dip, ring row + ring dip)

50 double-unders (mod: 150 singles)

4 strict muscle-ups

40 double-unders (mod: 120 singles)

3 strict muscle-ups

30 double-unders (mod: 90 singles)

2 strict muscle-ups

20 double-unders (mod: 60 singles

1 strict muscle-up

10 double-unders (mod: 30 singles)

Post time to comments.

 

Thursday, September 21st, 2017

Coach led warm up:

Banded mobility 

 

 

WOD:

 

Dallas 5

5 minutes of:

    Burpees

Then, 5 minutes of:

    7 deadlifts, 155/105

    7 box jumps, 24/20

Then, 5 minutes of:

    Turkish get-ups, 35/25

Then, 5 minutes of:

    7 snatches, 75/55

    7 push-ups

Then, 5 minutes of:

    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Post reps for each station to comments.

 

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

Monday, September 18th, 2017

0:00-5:00

3 rounds

10 second hollowhold

10 second superman

10 second hang

10 scap pulls

10 kipping swings

 

Coach led warm up:

PVC warm up

 

WOD:

 

Rich

For time:

13 squat snatches, 155/105

Then, 10 rounds of:

    10 pull-ups

    100-meter sprint

Then, 13 squat cleans, 155/105

Post time to comments.

 

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

Tuesday, September 12th, 2017

0:00-5:00

2 rounds

50’ inchworm, no push up

50’ lateral lunge walk 

50’ spiderman

 

Coach led warm up:

Foam Roll 

 

WOD:

Complete as many rounds as possible in 12 minutes of:

9 dumbbell deadlifts, 60/45

6 burpees

3 dumbbell power cleans, 60/45

Post rounds completed to comments.

 

Extra Credit:

10 wall walks 

50 wall ball sit ups 20/14

 

Monday, September 11th, 2017

NO 11:30 class today  All regularly scheduled classes will resume tomorrow  

 

0:00-5:00

750m row

 

Coach led warm up:

Crossover Symmetry - Activation 

 

WOD:

 

Complete as many rounds as possible in 20 minutes of:

10 L pull-ups (mod: strict or banded strict)

10 handstand push-ups (mod: box handstand push ups)

20 hip extensions or good mornings 45/35

Post rounds completed to comments.

 

Wednesday, September 6th, 2017

0:00-5:00

15 x 1 Inchworm out + 1 Superman + 1 Hollowhold + 1 Tuck Up + 1 Inchworm back 

 

Coach led warm up:

Banded mobility 

 

WOD:

 

5 rounds for time of:

25 wall-ball shots, 20/14, 10’/9’

30 pull-ups

*scaled option of 3 rounds*

Post time to comments.

 

Extra Credit:

50 x Handstand Plate Walks/Hand Lifts/Handstand Shoulder Touch

 

Tuesday, September 5th, 2017

0:00-5:00

50’ forward jumping jack

50’ backward jumping jack

50’ spider man

50’ bear crawl 

 

Coach led warm up:

LAX ball 

 

 

WOD:

 

“Tabata”

Squats holding a plate, 45/35

1 min rest

Dips

1 min rest

Box Step Ups holding plate, 45/35

1 min rest

Ring Support Knee Ups

Post lowest score for each movement to comments.