12-15-2018 "Hero Schmalls"

For time:
Run, 800 m
-- then --
2 rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell Swings, 1.5/1 pood
10 Handstand Push-ups
-- then --
Run, 800 m

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Annie Malone
12-14-2018

Bring a friend for FREE on Fridays
Christmas party is tonight at 6pm
NO CLASS AT 5PM TONIGHT!

Strength/Skill:
use your score from Tuesday
Clean and Jerk
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM

Metcon:
Partner WOD: With a 12 minute clock counting down:
You and your partner must complete a total of 100 double-unders AND 40 thrusters (95#/65#).
Only one partner can do double-unders at a time. Same for the thrusters. Each partner has to do a minimum of 25 double unders and a minimum 15 thrusters. Once that is completed, each of you must do 60 feet of wheelbarrow walking. With the remaining time, you and your partner will row for calories, and do burpees. Your team’s score is the sum of calories and burpees that you complete. You can trade off as often as you like. But only one teammate can row at a time. Same for burpee. Post sum of calories and burpees that your team completes. For each exercise, post the reps that you completed.

Annie Malone
12-13-2018

Mobility after the WOD
NO 5PM Class on FRIDAY!!!!
Christmas Party 6pm Friday at Carson Cabin!


Metcon:
9-6-3 reps, for time of:
Thruster, 165/125 lbs
Muscle Up

Annie Malone
12-12-2018

Metcon:
For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings, 1.5 pood
60 Sit-up (no abmat)
70 Burpees

Annie Malone
12-11-2018

Olympic weight lifting tonight at 6pm!!!

Metcon:
Speed laddeer

:45 secs to make the lift and then rest at the next bar
1 Clean & Jerk, 115/75 lbs
1 Clean & Jerk, 125/85 lbs
1 Clean & Jerk, 135/95 lbs
1 Clean & Jerk, 145/100 lbs
1 Clean & Jerk, 155/105 lbs

keep going up 5lbs till failure
*record your 1 rep max
(have bar pre weighted men in one bay women in another bay)

Checkout:
1000 M Row for time

Annie Malone
12-10-2018

Strength:
15 minute clock
Find your 1 rep max
Bench

Metcon:
For time:
100 Double Unders
25 Toes-to-bars
25 Deadlifts, 225/155 lbs
50 Box Jump Overs, 24/20 in

:

Annie Malone
12-08-2018 "Hero Badger"

Metcon:
3 rounds for time of:
30 Squat Cleans, 95/65 lbs
30 Pull-ups
Run, 800 m

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007.

Annie Malone
12-07-2018 "Partner Hotshots"

Strength:
Wendler week 4 Deload
Bench Press “Do not go over your %”
1x5 at 40% 1RM
1x5 at 50% 1RM
1x5 at 60% 1RM


Metcon:
6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs
7 Strict Pull-ups
Run, 400 m
*Run together split up reps however you see fit


On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Annie Malone
12-06-2018 "Hero Randy"

ROMWOD after the workout today

Metcon:
For time:
75 Power Snatches, 75/55 lbs

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.

Annie Malone
12-05-2018 "Hero Sham"

Strength:
Wendler week 4 Deload
Bench press “Dont go over your %”
1x5 at 40% 1RM
1x5 at 50% 1RM
1x5 at 60% 1RM

Metcon:
7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run, 100 m

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Annie Malone
12-04-2018 "Hero Coe"

Metcon:

10 rounds for time of:
10 Thrusters, 95 lbs/65 lbs
10 Ring Push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Annie Malone
12-03-2018 "Hero Nate"

Strength;

Wendler Week 4 Deload
”Do not do more then your %”
Bench Press
1x5 at 40% 1RM
1x5 at 50% 1RM
1x5 at 60% 1RM

Metcon
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Annie Malone
12-01-2018 "Lakewood Four"

For Time:
800 m Run
23 Burpee Pull up Mark
101 Box Jump (24"/20") Tina
400 m Run (backwards)
121 Push-ups *Ronnie
135 ABMAT Sit-ups *Gregg
800 m Run
9 Ground to Overheads (185#/135#) # of Kids left behind

In memory of the slain Lakewood Police Officers on 11/29.
Rep counts for the number of children left behind as well as their badge numbers.
The movements are used in the tests performed by officers.

Annie Malone
11-30-2018

Today is Open gym all day during class times. This means you can make up a WOD that you missed or a strength. Please use your time wisely.

Strength:
Wendler week 3
Bench press
1x5 at 75% 1RM
1x3 at 85% 1RM
1x1+ at 95% 1RM

Metcon:
Partner WOD
For Time:
5 Partner Clean & Jerks (185/135)
1000 m Row (250 m intervals)
5 Partner Clean & Jerks
80 Kettlebell Swings (Deadlift Hold)
5 Partner Clean & Jerks
80 Jumping Lunges (Goblet Squat Hold)
5 Partner Clean & Jerks
200 Double Unders

Annie Malone
11-29-2018

ROM WOD AFTER WORKOUT

Metcon:
Complete as many rounds as possible in 14 mins of:
8 Weighted Pistols, 35/25 lbs
Run, 100 m
12 Wall Balls, 20/14 lbs
20 Wall Ball Sit-ups, 20/14 lbs

Annie Malone
11-28-2018

Strength:
Wendler week 3
Bench press
1x5 at 75% 1RM
1x3 at 85% 1RM
1x1+ at 95% 1RM

Metcon:
Complete as many rounds as possible in 12 mins of:
4 Muscle-ups
8 Kettlebell Swings 50/35
12 Box Jump Overs 24/20”

Annie Malone