Join us from 4:30 to 7:30 for open gym. You can work on anything you like, including making up a workout from this week:
- AMRAP in 7 minutes of 5 box jumps (30/24″), 3 cleans (225/135#)
- Back Squats 2-2-2-2-2-2 then 10 stone/keg to shoulder
- Complete 5 rounds of 30s on, 30s off of pendlay rows, lateral burpee box jumps (24/20″), thrusters (135/85#)
- “Helen” – 3 rounds for time of 400m run, 21 KB swings (53/35#), 12 pull ups
- AMRAP in 11 minutes of the ascending ladder by 1’s of shoulder to overhead (155/105#), then 8 burpees
- Deadlift 2-2-2-2-2-2 then 5×10 RDL (50% 2RM)
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“Always Remembered”
Teams of 2:
2001 meter row
4 rounds:
9 (9R/9L) weighted step ups (20/16″)
11 bear complexes (155/105#, NTE 75%)
RECORD TIME
OPTIONAL Cash Out:
2977 meter row
(in memory of the 2977 individuals who lost their lives during the 9/11 attacks)
Notes: Designed by Coach Dave in remembrance of the terror attack that occurred on September 11th. Teams of 2 split the work as needed. The weighted step ups will use either the bear complex bar to 20/16″ box or heavy sand bags to a 24/20″ box, replicating the climbing of first responders in the stair towers with gear or survivors. The Cash Out is optional.
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For those of us throwing down on Saturday and looking for a shorter WOD:
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.
“Randy”
75 power snatches for time (75#/55#)
CFE @ 6:00AM
Partner!
Complete in any order
100 Slam Balls (40/30#)
150 Wallballs (20/14)
300 Double Unders
2,000m Row
I think i may need a partner. I’m down for either the hero wod or CFE. I’ll be there a little after 5
I’ll try and get there by then.
CFE
22:10
Chris (2xSU)
Ash (12#wb, 2xSU)
20:06
Iggy Rx+ (50#sb)
Caine (9′)
24:58
Ceil (12#wb, 2xsu)
Nikki (2xsu)
24:16
Catherine (20#sb, 10#wb, 2xsu)
Heather (20#sb)
22:09
Murray (2xsu)
Durant (sub DUs for 75kbhp w/ 35#kb)