Saturday 05.30.15

2 person teams – break up any way
1,000m row
30 power snatch (135/95)
1,000m row
30 c&j
1,000m row
30 over bar burpees
1,000m row

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Friday 05.29.15

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WARM-UP
PVC Mobility
3 Rounds of:
20 Jumping Jacks
10 Band Shoulder Press (Red or Blue)
5 Light KB SDHP
Explanation of the HERO and MOVEMENT STANDARDS

METCON

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

“Hammer”
5 RFT
5 Power Clean
10 Front Squats
5 Jerks
20 Pull-ups
*rest 1:30 between rounds

E: 65/45#; Ring Rows
F: 95/65#; Asst. Pull-ups
P: 115/85#; Asst. Pull-ups
Rx: 135/95#

AP: Tabata Side Plank Holds

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Thursday 05.28.15

WARM-UP
500m Row
PVC Mobility
Banded Shoulder Mobility
Hip Mobility
5 Money Makers
:20 HS Hold

Explanation of the HERO and MOVEMENT STANDARDS

METCON
“Nate”

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.

20:00 AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings

E: 4 Ring Rows; 4 DB Press; 35/20#
F: 4 Feet Elevated Ring Rows; Box HSPU; 40/25#
P: Banded Bar MU; Assisted HSPU; 53/35#
Rx: 70/53#

AP: 3×10 Weighted GHD Sit-ups & Back Extensions

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Wednesday 05.27.15

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WARM-UP
400m Row
2 Rounds of:
10 Band Pull-aparts
5 Empty Bar Thrusters
5 Inch Worms
PVC Mobility

Explanation of the HERO and MOVEMENT STANDARDS

METCON

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

“Dae Han”
3 Rounds for Time:
800m Run
3 Rope Climbs
12 Thrusters

E: Non-weighted Run; 5 Ring Rows; 65/45#
F: Run with 25/15# Plate/DB; 5 Strict Ring Rows; 95/65#
P: Run with 35/25# Plate/DB; 5-Strict Pull-ups; 115/75#
Rx: Run with 45/35# Plate/DB; 135/95#

AP: 3 X 20 Russian KB Twists

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Tuesday 05.26.15

WARM-UP
200m Run
10 Dowel Pass-Throughs
200m Run
10 Dowel Good Mornings
200m Run
10 MB Squat Cleans

Explanation of the HERO and MOVEMENT STANDARDS

METCON

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

“Carse”
21-18-15-12-9-6-3
Squat Clean
Double Unders
Deadlift
Box Jumps
*Begin each round with a 50-Meter Bear Crawl

E: 55/35#; Singles; 105/75#; 16/12″
F: 65/45#; 2x’s Singles; 135/95#; 16/12″
P: 75/55#; 3x’s Singles; 155/105#; 20/16″
Rx: 95/65#; 185/135#; 24/20″

Barbells will likely need to be shared.

AP: 30 Tuck planks on frisbee

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Monday 05.25.15 – CLOSED

CLOSED for Memorial Day
Members are welcome to come to CF 1525 for Hero WOD “Murph”
8:00am and 9:30am Classes ONLY.

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Sunday 05.24.15

Open Gym 2:00 – 4:00

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Saturday 05.23.15

“Deck of Cards” – DO NOT DROP EMPTY BARBELLS – 30 WALL BALL PENALTY FOR WHOLE CLASS!!!!
Hearts = empty barbell hang power clean
Spades = empty barbell s2oh
Diamonds = box jumps
Clubs = empty barbell back squats
Jokers = 10 burpees

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Friday 05.22.15

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WARM-UP
PVC Mobility
Jog 400m
2 Rounds:
10 Jumping Lunges
5 Inch worms
10 Spealler Rolls
STRENGTH
Push Press
3-3-3-3-3
* increasing load each set
METCON
5 RFT:
10 Deadlifts
10 Pistols
F: 135/95# or <; Bulgarian Split Squats
P: 185/135#; Assisted Pistols
C: 225/155#
AP: Accumulate 2:00 L-Sit Hold

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Thursday 05.21.15

WARM-UP
PVC Mobility
Row 250m
15 Empty BB Good Mornings
15 Money Makers
7 KB Shoulder Press each arm
15 Sit-ups
STRENGTH
Front Squat
10:00 E2MOM
4 Reps at 80%
METCON
10-9-8-7-6-5-4-3-2-1
Ring Dips
Burpees
*100m Run in between sets
F: Box Dips
P: Assisted Ring Dips
C: As written
AP: Stretch and Mobilize

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