Wednesday: 140716

Posted: July 15, 2014 by Todd Katz in Uncategorized, WODs
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Part A) Deadlift (20 minute cap)
5 Reps@75%
3 Reps@85%

Part B) King Kong (Time Cap, 12 minutes)
3 Rounds for Time:
1 Deadlift 455/245
2 Muscle Ups
3 Squat Cleans 250/155
4 Hand Stand Pushups

Coach’s Notes: Obviously this is a high weight, high skilled workout. Please scale and modify appropriately. If you are unsure, please ask your coach. For the Deadlift and Clean, if there is enough bars and weights, you may use two bars. Otherwise, you will have to use one bar. Wednesday coaches, if you’d like to run this in heats and pair people up to help move weight on and off one bar, that is an option as well.

Tuesday: 140715

Posted: July 14, 2014 by Todd Katz in WODs
Tags: , ,

Part A) Press (15 min cap)
5 Reps@75%
3 Reps@85%

Part B) 3 Rounds for Time:
15 Thrusters 95/65#
800 Meter Run

Post time to comments:

Monday: 140714

Posted: July 13, 2014 by Todd Katz in WODs
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Dr. Bill Kempe will be returning on Monday July 14th for a HIP Mobility session at the 7:30 time slot. Got tight hips? trouble with the squat? You won’t want to miss this session. Instead of registering as an EVENT, Please click here: To register with Arosti.

Pilates this upcoming Saturday July 19th is cancelled.

Part A) Back squat (20 minute cap)
5 Reps@75%
3 Reps@85%

Part B) The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Saturday: 140712

Posted: July 11, 2014 by Todd Katz in WODs

“The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds and total reps completed for each of the 5 cycles to the whiteboard and to Comments… Top score goes to Leaderboard. Workout must be done at HDCF to get on the leaderboard at prescribed weight.

Compare to: 131118

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Friday: 140711

Posted: July 10, 2014 by Todd Katz in WODs
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Reminder: Happy Hour beginning at 6:30 PM Friday Night, Jackson’s Reston Town Center

Part A) Press
3 Reps @ 80%
3 Reps @ 85%
3+Reps @ 90%

Part B) “Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Compare to 130828

Thursday: 140710

Posted: July 9, 2014 by Todd Katz in Uncategorized

For time:
50 pull-ups
50 push-ups
50 weighted sit-ups 25#
50 hip extensions
50 wall-ball shots, 20/16-lb. ball 10ft Target
50 box jumps, 24-inch

Post time and your number of unbroken pull-ups to comments:

Coach’s Notes: Everyone will START on pull-ups. If your coach then needs to assign numbers to disburse traffic on the GHD he or she will do so. In addition to the time goal, report the total number of unbroken pull-ups you achieve.

Wednesday: 140709

Posted: July 8, 2014 by Todd Katz in WODs
Tags: ,

Part A) Deadlift (15 minutes)
3 Reps @ 80%
3 Reps @ 85%
3+Reps @ 90%

Part B) In 3 Rounds separated by rest as needed between rounds.
21 Reps,
15 Reps,
9 Reps:
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press

Coach’s Notes: You may do Squat Clean Thrusters. Rest as needed between 21/15/9 Goal is to go unbroken for each of your sets and to increase your weight each round.

Post loads to comments: