12-22-2018 "Hero Seven"

7 rounds for time
of: 7 Handstand Push-ups
7 Thrusters, 135/95 lbs
7 Knees-to-elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Annie Malone
12-21-2018 "Partner Linda"

Strength/Skill:
Wendler week 1
Clean and Jerk

Metcon:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift: 1 1/2 body weight
Floorpress: body weight
Clean: 3/4 body weight

With a partner set up 2 bars and go to town!

Annie Malone
12-19-2018 "Open 14.1'

Strength/ Skill:
Wendler week 1
Clean and jerk
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM

Metcon;
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs

Annie Malone
12-18-2018 "12 days of Christmas"

For time:
1 Power Snatch, 95 lbs
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes To Bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jumps, 20 in
10 Wall Balls, 20 lbs
11 Kettlebell Swings, 55 lbs
12 Thrusters, 95 lbs

Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc... until all the movements have been completed.

Annie Malone
12-17-2018

Strength/Skill work:
Week 1 wendler
Clean and Jerk
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM

Metcon:
18-15-12-9-6-3 reps, for time of:
Front Squat, 135/95 lbs
Wall Ball, 20/14 lbs

Annie Malone
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