31 August "I Do, You Do WOD" with Erin!

Erin, Ronnie, John, Mike, Jason, Andrew, Rashi, Tim, Ann and welcome Nick.

Warm Up
500M Row, PVC

WOD "I Do You Do"
Worked on lifting techniques
Erin demonstrated "I Do" 5 each of
Power Cleans
Squat Cleans
Hang Cleans
Jerks
Front Squats
Then the rest of the athletes executed 5 reps of each "You Do"

Once everyone had demonstrated proficiency we executed 5 sets of:
5 Power Cleans
5 Squat Cleans
5 Hang Cleans
5 Jerks
5 Front Squats

Rx was 75lbs but some overachievers used 85lbs and 95lbs

We cashed out with 5 sets of 5 handstands

Wed 30 Aug Workout

Warm up
2 Sets
8 PC
8 Shoulder to Overhead
8 Front Squats

WOD
21-18-15-12-9-6-3
Jerks (Rx 95lbs)
Box Jumps

Cash Out
20 Front Squats (Rx 95lbs)

With John, Bill, Tim, Jake, Andrew, Robert, Jason, Nick, Michool, Walt

Tues 29 Aug

Mon 28 Aug Workout - "The Chief"

John, Bill, Tim, Jake, Jason, Andrew, Robert (Wecome!), Nick

Warm Up
500 Meter Row

WOD "The Chief"
5 3Min AMRAPS (1 Min rest in between)
3 Power Cleans
6 On Bar Push Ups
9 Air Squats

19 min of fun!

Fri 25 Aug Workout - "Nutts"

Modified "Nutts" Hero WOD

Warm up
500M Row
WOD - NUTTS (Modified)
5RFT
2 Handstand Push-Ups
3Deadlifts (250/175 lb)
5 Box Jumps (30/24 in)
10 Pull-Ups
20 Wall Ball Shots (20/14 lb)
40 Double-Unders
1/2 lap Run (with 45/35 lb plate), 1/2 lap Run

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.
He is survived by his parents, Richard and Ethel Jane Nuttall.

Thursday 24 Aug Workout - Erin's Day

Erin, Walt, Bill, John, Jason, Mike, Antonio, Jeremiah, Rasheed

Warm Up
2 rounds
8 PC
8 shoulder to overhead
8 deadlifts
8 Front squats

WOD
15min AMRAP
5 Squat Cleans
12 KB Swings
8 On Bar Push Ups

Wed 23 Aug Workout - "Fight Gone Bad"

14 brave souls managed to crawl out of bed for the 6AM workout.

Warm up - 2 lap run

Followed by a Group "Ab Party" with 100 crunches, 100 left oblique's, 100 right oblique's, 100 leg ups

Then the Main Event
WOD - "Fight Gone Bad"
3 RFT
1 min Wall Balls (14lb/20lb)
1 Min Box Jumps (20"/24")
1 Min Row
1 Min SDHP (55lb/75lb)
1 Min Push Press (55lb/75lb)
1 Min Rest
Total of 17 minute of pure fun.

After we got finished the group wanted MORE so we ran FGB AGAIN (17 Min of MORE FUN)!

Well Done

Tues 22 Aug Workout - "Tabata"

Bill ramped it up for Tabata Tuesday

Alternating 20 secs work with 10 secs rest
Example Round 1 - (20 seconds Sit ups/10 Secs Rest, 20 Seconds Push Ups/10 seconds rest) repeat 4 times.
Each round takes 4 minutes

Round 1 - Sit Ups/Push Ups
Round 2 - American KB/Goblin Squats
Round 3 - KB Push Press Left Hand/KB Push Press Right Hand
Round 4 - Wall Balls/Push Ups

Capped it all up with Sally Up/Sally Down Back Squats

Post Hero WOD "LumberJack 20"

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