Grant McHaney

Announcements

Today is the EOD-130 WOD !!! There are NO classes today ! Come to the box and support your friends and fellow athletes !!

Fitness Heroics – CrossFit Epically Awesome

In’s

20 jump squats weighted

Yoga/Mobility

Stretch and warm up accordingly for the workout !

Warm-up

5 Min INT (No Measure)

1 Minute of Jumping Jacks

1 Minute of High Knees

1 Minute of Jump Squats

1 Minute of Burpees

1 Minute of Sit-ups

WOD

EOD 130 (Time)

PARTNER WOD

A. 65 Front Squats at 135/95

B. 65 Kettlebell Swings at 2 Pood (72 lbs)/1.5 Pood (54 lbs)

C. 16 Lateral Partner Over Burpees

D. 65 Hang Power Cleans at 135/95

E. 65 Push Press Single KB at 1.5 Pood/1 Pood

F. 16 Lateral Partner Over Burpees

G. 65 Chest to Bar Pull-ups

H. 65 Box Jumps 30”/ 24”

I. 16 Lateral Partner Over Burpees

J. 65 Push-ups

K. 65 “Pendlay” Barbell Rows 135/95

L. 16 Lateral Partner Over Burpees

RX+: W/ Tactical Vest or backpack on weighing 10lbs

Honoring 130 EOD Technicians who have mad the ultimate sacrifice for our country.

Out’s

Box Dips 2 x Max Effort (ME)

Superhero Training

Yoga/Mobility

2 passes of perfect stretch

Skill/Strength

Weightlifting

Single Arm KB Bent Row (3 x 10 / arm)

Pendlay or Bent Row w/ KB and 1 arm

Gymnastics

Reverse Grip Pull Ups (3 x ME)

WOD

11/11/15 SH (Time)

3 Rounds for time

20 Goblet squat

15 push ups

10 KB alternating arm snatch

5 strict pull up

Rx: 53/35

Rx+:62/44; deficit with #45 plates

Announcements

Tomorrow is the EOD-130 WOD !!! Don’t forget to sign up under Fitness Heroics as the host box !!! Just a reminder on Wed. Nov. 11 there are NO classes !

Fitness Heroics – CrossFit Epically Awesome

In’s

run to racetrack and back

Yoga/Mobility

hamstrings

Warm-up

Stationary #2 (No Measure)

8 Minute AMSAP

20 Pass thrus

10 Overhead Squats w/ Band

5 Push-ups

Skill/Strength

100 Air Squats (Time)

100 Air Squats for time

WOD

1.5 mile run (Time)

run from the gate to Racetrack rd-Bob Sikes and back 3 laps
It’s Cardio Time 🙂 complete the run and depending on Rx or Rx+ is your rest time.

WOD #2

11/10/15 WOD 2 (Distance)

Upon completion of the run and rest, you now have the remaining time to ROW as many meters as possible until 25 minutes is up!!!

Rx: rest 2 min

Rx+:rest 1 min

Out’s

50 iron mikes

Superhero Training

Yoga/Mobility

roll triceps

Skill/Strength

Weightlifting

Walking lunges with Front Rack Position (3 x 16 total steps)

using a barbell in the front rack, complete the rep scheme provided.

Gymnastics

100 Pistols (Time)

100 Pistols for time (50 Each leg)

WOD

11/10/15 SH (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Med ball cleans

10 Wall balls

10 Med ball sit ups

Rx:20/14

Rx+: 20/14; 11’/10′ target

Fitness Heroics – CrossFit Epically Awesome

In’s

25 ring pull ups

Yoga/Mobility

lat stretch with bands

Warm-up

5 Min INT (No Measure)

1 Minute of Jumping Jacks

1 Minute of High Knees

1 Minute of Jump Squats

1 Minute of Burpees

1 Minute of Sit-ups

Skill/Strength

Deadlift (5 x 2 )

using 85% of 1 RM

WOD #1

11/9/15 WOD 1 (Weight)

in an 8 min window, establish your heaviest lift of the following complex

1 power clean + 1 squat clean
rest 2 mins then do WOD #2

WOD #2

11/9/15 WOD 2 (AMRAP – Rounds and Reps)

8 Min AMRAP

10 KB Sumo Deadlift with High Pull (heavy)

10 Burpees

Rx: 62/44; kerflops

Rx+: 2x 44/ 1 x 62; burpee jump tuck

Out’s

25 weighted sit ups

Superhero Training

Yoga/Mobility

lat foam roll

Skill/Strength

Weightlifting

High-Hang Snatch (5 x 1)

using 85% of 1 RM Snatch

Gymnastics

Handstand Push-ups (3 x ME)

WOD

Death By Pull-ups (AMRAP – Rounds and Reps)

Death by Pull-ups

1:00-2:00

1 Pull-ups

2:00-3:00

2 Pull-ups

3:00-4:00

3 Pull-ups

So on and so on until death do you part.

20 Minute Cap

Scaled:

Any Pull-up scale (Except Ring Rows)

RX:

Pull-ups

RX+:

Chest-to-Bar Pull-ups

Fitness Heroics – CrossFit Epically Awesome

In’s

50 OH squats with PVC pipe

Yoga/Mobility

bar stretch for shoulders

Warm-up

6 min Gymnastics (No Measure)

6 minute warm-up of

Bear Crawl w/ straight arms

Broad Jumps

Inch Worm

Duck Walk

All exercises are the length of the gym.

Weightlifting

Stiff Leg Deadlifts (3 x 5)

Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.

WOD

11/7/15 (Time)

21-15-9

deadlifts

400m run

pull ups

Rx:185/135

Rx+:225/155

Out’s

stretch glutes

Superhero Training

Yoga/Mobility

shoulders with band

Skill/Strength

Weightlifting

Shoulder Press (5 x 5)

Gymnastics

Clapping Push up (3 x ME)

WOD

11/7/15 SH (Time)

3 rounds

30 air squats

25 sit ups

20 push ups

15 pull ups

Rx: butterfly or kipping pull ups

Rx+: strict or Chest -2-bar

Fitness Heroics – CrossFit Epically Awesome

In’s

50 sit ups

Yoga/Mobility

Lats with band

Warm-up

5 Min Interval #1 (No Measure)

1 min straight leg toe touches

1 min forward alt. lunges

1 min plank climbers with push up

1 min sit ups

1 min jump tucks

WOD

Choose Your Order WOD

You get to pick the order of the WODS listed below. Each WOD will take place in a 10 Min window and you will have a 4 min rest in between each WOD. If you complete it faster you get more rest !

WOD #1

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

WOD #2

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

WOD #3

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Out’s

roll out everything

Superhero Training

Yoga/Mobility

couch stretch

Skill/Strength

Weightlifting

Barbell Row (5 x 5 )

Gymnastics

Rope Climb (5 x 1)

WOD

11/6/15 SH (Distance)

5x300m Row

1 minute rest
Add up total distance for the 5 sets as your score

Fitness Heroics – CrossFit Epically Awesome

In’s

50 PVC passthroughs

Yoga/Mobility

foam roll lats

Warm-up

Snatch Complex Warm up (No Measure)

3 Rounds

5 snatch pulls

5 muscle snatch

5 power snatch

Skill/Strength

Weightlifting

Snatch Complex (3 x 1 )

1 rep:

1-High hang snatch

1-Hang snatch

1- Squat Snatch plus 3 OH squats
In a 15 Min window find a heavy weight to do three sets of this complex .

WOD

11/5/15 (Time)

For Time:

20 Thrusters

20 Sumo Deadlift High Pulls

20 Jerks

20 OHS

20 cleans

***Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

Rx: 75/55

Rx+: 95/65

Out’s

stretch shoulders

Superhero Training

Yoga/Mobility

bar stretch

Skill/Strength

Weightlifting

Behind The Neck Jerk (5 x 2)

Gymnastics

Chest-To-Bar Pull-ups (3 x ME)

WOD

11/5/15 SH (AMRAP – Rounds and Reps)

10 Min AMRAP

10 x Toes-2-Bar or Rings

10 x Burpees

Rx: any toes-2-bar scale

Rx+: strict burpees