MONDAY, SEPTEMBER 7TH 2015

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“HOTSHOTS 19”

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

IN MEMORY OF

  • Jesse Steed, 36
  • Wade Parker, 22
  • Joe Thurston, 32
  • William Warneke, 25
  • John Percin, 24
  • Clayton Whitted, 28
  • Scott Norris, 28
  • Dustin Deford, 24
  • Sean Misner, 26
  • Garret Zuppiger, 27
  • Travis Carter, 31
  • Grant McKee, 21
  • Travis Turbyfill, 27
  • Andrew Ashcraft, 29
  • Kevin Woyjeck, 21
  • Anthony Rose, 23
  • Eric Marsh, 43
  • Christopher MacKenzie, 30
  • Robert Caldwell, 23

SATURDAY, SEPTEMBER 5TH 2015

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WOD:

TEAMS OF 2 COMPLETE:

20 MINUTE AMRAP OF:

200 METER RUN (TOGETHER)

25 SQUAT CLEANS (POWER CLEANS)

EVERY 25 REPS SWITCH WEIGHT

(75/115)

(95/135)

(115/155)

(135/185)

THEN MAX REPS AT (155/205)

PREFERABLY ONE BARBELL BUT CAN HAVE TWO.

**WILL SCALE WEIGHT APPROPRIATELY.

NUTRITION CLINIC TODAY AT 11

FRIDAY, SEPTEMBER 4th 2015

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STRENGTH:

2 ROUNDS OF:

FRONT SQUATS

3@ 65%

2 @75%

1@ 80%

1@85%

1@90%

WOD:

TEAMS OF 3:

4 ROUNDS OF:

250 ROW(RUN)

10 SEATED BOX JUMPS(BOX JUMP ON AND OVERS)

10 THRUSTERS (75/55)

*ONE PARTNER STARTS THE ROW AS SOON AS THEY ARE DONE THE NEXT PERSON GOES AND SO ON…CAN’T PASS YOUR TEAMMATE UP IT GOES CONGO STYLE…

THURSDAY, SEPTEMBER 3RD 2015

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STRENGTH:

EMOM FOR 10 MINUTES COMPLETE: 

1 PUSH PRESS + 1 PUSH JERK

WOD:

3 ROUNDS FOR TIME OF:

6 CLEAN AND JERKS (185/135)

10 BAR FACING BURPEES

12 HSPU

*COMPLETE 40 DOUBLE UNDERS AT THE COMPLETION OF EACH ROUND

**REMEMBER JUMP ROPE COMPANY WILL BE HERE TODAY…..

**MEMBERSHIPS ARE DUE…

** REMEMBER NUTRITION CLINIC SATURDAY AT 11

WEDNESDAY, SEPTEMBER 2ND 2015

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STRENGTH/POWER

EVERY 2 MINUTES FOR 20 MINUTES:

3 DEADLIFTS (185/225)

5 HIGH BOX JUMPS

WOD:

AMRAP IN 10 MINUTES OF:

200 METER RUN

5 POWER SNATCHES (95/125)

10 BOX JUMP ON AND OVERS

TUESDAY, SEPTEMBER 1st 2015

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STRENGTH:

Every minute for 12 minutes complete:

odd minute: 8 OHS

even minute: 100 meter run

WOD:

4 rounds for time of:

40 double unders

30 Wall Balls

15 Pullups

**MEMBERSHIPS ARE DUE

  • Dates to remember:
  • Thursday jump rope company will be here
  • Eat to Perform nutrition clinic post wod Saturday about 11

MONDAY, AUGUST 31ST 2015

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STRENGTH:
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Saturday, AUGUST 29th 2015

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WOD:

TEAMS OF 2 COMPLETE A DECK OF CARDS:

DIAMONDS= PULLUPS

SPADES=THRUSTERS (95/65)

HEARTS= KB SWINGS (53/35)

CLUBS=HSPU (SHOULDER PRESS)

*JOKERS = 1000 METER ROW or 800 METER RUN

*Each team receives a deck of card. Each player will draw a card and perform the card number and the suit exercise and continue until the deck is completed.

*FACE CARDS= 10

*ACES= 11

FRIDAY, AUGUST 28TH 2015

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STRENGTH:

Find a 5 rep max front squat

WOD:

EVERY 2 MINUTES FOR 10 MINUTES COMPLETE:

5 ttb

6 powerclean (95/135)

7 burpees

*5 rounds total rest remaining time left in the 2 minute round

Cash out:

4 rounds of Tabata (20/10) hollow holds on box

4 rounds alternating with a partner of plank holds with partner adding weight to your plank (25/45lbs)

  • * I will be out of the gym today Brady has his appointment in Atlanta at 2:00 (Say a prayer for him). We will host a guest trainer from CrossFit Murphy, Jenni Irwin. Please make her feel welcome we go way back.
  • * I will have shirts when I get back so come WOD Saturday and pick up or pick up next week, unless I were to get back before 6:30 Friday. 
  • *Nutrition clinic- Saturday, September 5th. Free to CFF members (otherwise $10). Class will begin appox. 10 mintues after the morning WOD. So 10:45 (plan on 45 minutes to an  hour)

THURSDAY, AUGUST 27th 2015

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WOD:

800 meter run

3 rounds of:

10 deadlifts(125/155) 

10 Push Jerks(125/155)

10 Box jumps

800 meter run

Cashout:

3 rounds not for time of:
25 grasshoppers

25 supermen hollow rocks

WEDNESDAY, AUGUST 26th 2015

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STRENGTH:

BACK SQUAT: 

4 x 3 with a 2 second pause at bottom

4 x 3 regular with focus on power out of bottom

Sets are building…

WOD:

WITH A PARTNER:

6 minute AMRAP of:

WALL BALLS

rest 2 minutes then…

6 minute amrap of:

100 meter sprints

*Only 1 partner working at a time…

AUGUST, 25TH 2015

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STRENGTH:

15 minutes to work to heavy single powerclean and jerk

WOD:

Amrap in 8 minutes of:

5 hang powerclean (95/125)

7 pull ups

9 hand release pushups

CASHOUT:

3 rounds not for time of:

2 bear crawls

25 sit ups

60 second plank hold