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Satan’s Beast is back….muhahahahahaha

November 6, 2016 by Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

Pro Tip of the Day: Don’t Partner with Grant

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Yoga/Mobility

Dealers Choice:

Shoulder Stability w/ KB OH

Banded Hip Flexors

Upright Titanic Full Nelson

Warm-up

Fitness Heroics – CrossFit Epically Awesome

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In’s

high hang squat cleans 3 x 5

Yoga/Mobility

stretch lats with bands

Warm-up

Clean Warm Up (No Measure)

3 rounds

3 deadlifts

3 deadlifts with high pull

3 hang power cleans

3 front squats

3 squat cleans

Skill/Strength

Clean (5 x 2 TNG @ 80-85% 1 RM )

WOD

AMRAP crazy 11/5/16 (AMRAP – Rounds and Reps)

Keep a running count on this wod. It will switch every 3 mins with a 2min break between rounds.

3 Min AMRAP #1

10 Front squat ( 95/75)

10 Push press

Rx: as written

Rx+: 115/85; HSPU

rest 2min

at 5 min on the clock

3 Min AMRAP #2

10 Back Squat (95/75)

10 Burpees

Rx: as written

Rx+: 115/85; OTB burpees

Rest 2 min

at 10 min on the clock

3 Min AMRAP#3

10 hang power clean (95/75)

10 Hanging leg raises

Rx: as written

Rx+: 115/85; TTB

Out’s

row 1000 m

Superhero Training

Yoga/Mobility

lat stretch with bands

Skill/Strength

Power Snatch (4 x 3 building )

Gymnastics

Double Unders ME (AMRAP – Reps)

3 Rounds for unbroken reps

Max Effort Double Unders unbroken

Rest 2 minutes

Sprints (Time)

10 x 200 M sprints with 1 min break between each

at the end of the 5th sprint, you get 2 min rest.
score is total time for all sprints including the break

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In’s

DO THIS! OR LLOYD WILL SMITE YOU!

single leg deadlfit 3×10/ leg

Yoga/Mobility

Pigeon pose or Banded Hamstrings (Sounds like a band name…..dibs)

Warm-up

3 Rnds Clean (No Measure)

3 Rounds w/ Bar

5 Deadlifts

5 DL w/ High Pull

5 Power Cleans

5 Press

5 Front Squats

5 Thrusters

Skill/Strength

Deadlift (2 x 2 @ 90% 1 RM )

Follow this rep sequence up to your 90%

2 x 5 @ 75%

2 x 4 @ 80%

2 x 3 @ 85%

2 x 2 @ 90%

WOD

1/10/2015 (Time)

21-15-9

Deadlifts @ 50% 1 Rep Max

Pull-ups

RX+:

Chest-2-Bar Pull-ups

Deadlift, 55% 1 Rep Max

Superhero Training

Yoga/Mobility

couch stretch

Skill/Strength

Paused Front Squat (1 x 2 Build to a heavy double pause )

Gymnastics

Deficit Handstand Push-ups (3 x ME )

WOD

11/4/16SH (Time)

4 rounds for time

10 WallBalls

10 Strict hanging leg raises

10 Front squats

Rx: 20/14; 135/95

Rx+:toes to bar; 225/155

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In’s

3 x 10 Overhead squat with empty bar

Yoga/Mobility

bar stretch for shoulders and chest

Warm-up

snatch and overhead squat warm up (No Measure)

2 rounds with an empty bar

– Run 400 m

– 5 Snatch pulls

– 5 Power snatches

– 5 OH squats

– 5 snatch balances

– 5 squat snatch

Skill/Strength

Snatch Balance w/ OHS (6 x 2 OHS start @ 75 % of snatch weight )

Preform 1 Snatch balance to begin Overhead Squats
Last Set is Max Reps

WOD

Pick from the following 2 WODs.

You only have to do 1 WOD…Calm Down

8 Minute cap for both WODs

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
If you cant do 135#/95#, find a weight that is heavy but not a 1 Rep Max.

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
Females: 55#

Out’s

3 x 10 strict pull ups or 3 x 10 lat pulldowns.

Superhero Training

Yoga/Mobility

pigeon pose

Skill/Strength

Power Clean (5 x 5 @ 75% )

Gymnastics

strict ring dips (3 x ME )

WOD

11/3/16SH (AMRAP – Rounds and Reps)

15 min AMRAP

25 weighted sit ups

400 M run

10 squat cleans

Rx:95/75

Rx+: 135/95

11/2/16

November 1, 2016 by Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

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In’s

dumbbell fly on bench 3 x 10

Yoga/Mobility

pec stretch with bands

Warm-up

Bench Cardio (No Measure)

3 Rounds

10 Bench Press

5 Inch Worm Push-ups

10 burpees

10 OH Press with Band

Skill/Strength

Bench Press (1 x 5 RM )

WOD

Cardio- 11/2/16 (Time)

For time

500 M row

50 Sit ups

400 M row

40 Hanging Leg Raise

300 M Row

30 Burpees

200 M Row

20 Box Jumps

100 M Row

10 HSPU or 5 wall walks

Rx: 24″/20″

Rx+: 24″/20″ holding stick overhead; TTB; HSPU
Running substitute

600 M- out the gate to the left

500 M- run the 400 then to the telephone pole just past our entrance and back in.

400 M- to the stop sign

300 M- to the main entrance to the funeral home.

200 M- Over the crosswalk

Out’s

3 x 20 UB kettlebell swings

Superhero Training

Yoga/Mobility

lat stretch with band

Skill/Strength

Push Press (5 x 2 @ 85% 1 RM PP )

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump

WOD

11/2/16 SH (Time)

4 rounds for time

500 M row

15 Push press

Rx: 95/75

Rx+: 135/95

11/1/16

October 31, 2016 by Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

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In’s

Good mornings 3 x 15 with empty bar

Yoga/Mobility

couch stretch

Warm-up

6 min Bar warm-up #2 (No Measure)

1 Minutes of Burpees

FOLLOWED BY…

5 minutes of

5 Push-ups

5 Cleans

5 Jerks

5 Back Squats

Skill/Strength

Back Squat (1 RM )

Today is 1 RM day !

WOD

11/1/16 (AMRAP – Rounds and Reps)

10 Min ARMAP

30 DU or 90 singles

10 hang power cleans

30 DU or 90 singles

10 thrusters

Rx: 95/65

Rx+:115/85