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Saturday - Monday, November 18th-20th

SATURDAY

Warmup: 3 Rounds of

30 seconds static hold on pullup bar

50 meter bear crawl

10 weighted box step ups

+++++++++++++++++++++++++++++++

Daniel_XFit.jpg

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

=========================================

Sunday 

Sunday Funday @ 7 am ~ Everyone Welcome even Non-Members!

Amnesty - pick a workout you may have missed during the week, pick another gym’s WOD, makeup one of your own or work on a skill ~ the box is your open canvas!

===========================================

MONDAY

Warmup: 2 Rounds of

300 meter row

10 box jumps

10 med ball cleans

+++++++++++++++++++++++

Buy-in: 2x1 min max rep wall balls 30/20# with 1 minute rest between each set

+++++++++++++++++++++++

Strength: Seated Dumbell Press 4x12 - Athlete picks weight

++++++++++++++++++++++++

WOD: On the 3 minute x 8 Rounds of

5 Back Squats 135/95# ~ taken from the floor

10 Deadlifts 135/95#

15 Ab mat situps

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Friday, November 17th

Friday / Bench Day!

Friday / Bench Day!

Warmup: 4 Rounds of

10 Ring Rows

9 Toes to Bar

8 KBS

7 OLY bar presses

++++++++++++++++++++++++++

Buy-in: 150 Double Unders for time

++++++++++++++++++++++++++

Strength: Bench 10-8-6-4-2 with 8 dips after each set ~ Increase Weight

++++++++++++++++++++++++++

WOD: 10!

Snatch 135/95#

Box Jumps 30/24"

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Thursday, November 16th

Warmup: 10 minutes of

12 reverse hypers

8 cal row

4 floor presses

2 OLY bar rollouts

+++++++++++++++++++

Buy-in: 30 wall balls for time 30/20#

+++++++++++++++++++

Strength: Sumo Deadlift 5! ~ Increasing load

+++++++++++++++++++

WOD: Teams of 2 or 3 - 20 min AMRAP

30 Clean & Jerks 135/95#

50-40-30-20-10 of

DU's

Ab Mat situps

* Only 1 athlete in motion at a time

-----------------------------------------------

Endurance: Swim @ YMCA at 6 am

warmup: 5x100 with 1 minute rest 

5x50, 5x 200, 5x50 - 1 minute rest between each rep/ 2 minute rest between each set

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Wednesday, November 15th

Keep up the awesome work, Judo

Keep up the awesome work, Judo

Wamup: 3 rounds of

30 jumping jacks

20 mountain climbers

10 OLY bar OH walking lunges

5 HSPU's

++++++++++++++++++++++++++++++++++

Strength: OTMx8 mins

5 - Front Squat @ BW ~ Taken from the floor

++++++++++++++++++++++++++++++++++

WOD: "Fight Gone Bad"

3 Rounds of Max Reps for 1 minute while at the following stations 

Wall balls 20/16#

Sumo Deadlift High Pull 75/55#

Box Jumps 20/16"

Shoulder to Over-Head 75/55#

Calories on Rower

1 minute rest

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Tuesday, November 14

Warmup: 4 Rounds of

20 Banded Sumo Steps

15 OHS ~ with OLY Bar

10 KBS

6 Dips

++++++++++++++++++++++++++++++++++

Buy-in: 1 min max rep C2B

++++++++++++++++++++++++++++++++++

Strength: Jerks 3x3, 3x2, 3x1

++++++++++++++++++++++++++++++++++

WOD: OTMx20 minutes

ODD Minutes - 3 Shoulder to OH 135/95#

Even Minutes - 7 Toes to Bar

-----------------------------------------------------------------------------------------------

Endurance: meet at ECC @ 6 am 

20! of

Burpees 

Situps 

DU's 

with 100 meter row between each set

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Saturday - Monday, November 11th - 13th

Saturday

Warmup: Coaches Choice

++++++++++++++++++++++

Back Squat 4x6

++++++++++++++++++++++

WOD:

Sgt_Dale_Brehm.jpg

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.  He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

"Brehm"

For Time:

10 Rope Climbs

20 Back Squats 225/155#

30 HSPU's

40  Calorie Row

=================================

Sunday

Amnesty – Pick a workout you may have missed during the week or work on a skill

*Sunday Funday group at 7 am ~ Everyone Welcome!

========================================

 

Monday

Warmup:  10 minutes of

1 dumpster dash

10 KBS

50 meter bear crawl

10 burpees

++++++++++++++++++++++++

Buy-in: 1 min Max Rep Thrusters 95/65#

++++++++++++++++++++++++

Strength: Snatch Grip Deadlifts 6! ~ Increasing Load

++++++++++++++++++++++++

WOD: 10 min AMRAP

15 cal row

5 deadlifts 225/135#

15 cal row

10 deadlifts

15 cal row

15 deadlifts.... Until time is called

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Friday, November 10th

Warmup: 12 minutes of

10 banded pull aparts

20 banded monster walks

20 banded monster side steps - alternating sides

10 reverse hypers

++++++++++++++++++++++++++++++++++++++++

Buy-in: 3x12 Ring Pushups

++++++++++++++++++++++++++++++++++++++++

WOD: 24-22-20-18-16-14-12-10-8-6-4-2 of

Burpees

Ab Mat Situps

++++++++++++++++++++++++++++++++++++++++

Strength: OTMx12 minutes

3 Power Cleans @ 70-75%

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Thursday, November 9th

Happy birthday to one of ECC's incredible athletes and coaches!  Keep kicking ass, Dustin!

Happy birthday to one of ECC's incredible athletes and coaches!  Keep kicking ass, Dustin!

Warmup: 5 Rounds

10 air squats

10 pushups

10 box jumps

+++++++++++++++++++++++++++++

WOD: "Dustin"

41 Calorie Row

41 Double Unders

41 Pullups

41 Double Unders

41 Hang Cleans 95/65#

41 Double Unders

41 Wall Balls

41 Double Unders

 

++++++++++++++++++++++++++++++

Cash Out: Snatch Grip Deadlift 3x5

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Wednesday, November 8th

Warmup: 5 rounds of

5 pullups

10 pushups 

15 air squats

++++++++++++++++++++++

Buy-in: Seated dumbell Press: 4x8

++++++++++++++++++++++

WOD: "Elizabeth"

21-15-9

Squat Cleans 135/95#

Ring Dips

++++++++++++++++++++++

Sell-out: OTMx8 mins 

3 Back Squats @ 1.5xBW

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Tuesday, November 7th

Warmup: 3 Rounds 

300 meter row

30 ab mat situps

20 Double Unders

10 Ring Rows

+++++++++++++++++++

Buy-in: 30 Wall Balls for time 30/20#

+++++++++++++++++++

Strength: 6 Rounds of ~ Not for Time

3 Shoulder Press + 10 Second L-sit Holds

2 Shoulder Presses + 10 second l-sit holds

1 Shoulder Presses + 10 Second L-Sit holds

*Athlete Picks weight

++++++++++++++++++++

WOD: 7 Minute AMRAP

10 KBS 70/55#

10 Burpees

--------------------------------------------------

Endurance: meet at YMCA @ 6 am

Swim: 1x300, 2x200, 3x100, 4x50, 1x300

*Rest = Work

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Saturday - Monday, November 4-6th

SATURDAY

Warmup: 3 Rounds

Banded Forward Monster Walk - 20 Steps

Banded Side Steps - 20 Steps

Hand Stand Walks - 20 Steps

200 meter row

+++++++++++++++++++++++++++++++++++++

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

First posted 30 May 2010

"The Seven"

7 Rounds for Time

7 HSPU's

7 Thrusters 135/95#

7 Knees to Elbows

7 Deadlifts 245/115#

7 Burpees

7 KBS 70/55#

7 Pullups

---------------------------------------------------------

SUNDAY  

Amnesty - Pick a workout you may have missed during the week or work on a skill

=========================================================

MONDAY

Warmup: 50 Burpees

+++++++++++++++++++++

Strength: 8! ~ Not for Time & Increasing Loads

Back Squat

Deadlift

+++++++++++++++++++++++++++++++++++++

WOD - 8 Minute AMRAP

1 Rope Climb

3 Hang Cleans 165/115#

5 Hand Release Pushups

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Friday, November 3rd

Warmup: 10!

Calories on rower

Ring Rows

2x Double Unders

++++++++++++++++++++++

Buy-in: 2x max rep dips

+++++++++++++++++++++++

Strength: Bench 3x8 

+++++++++++++++++++++++

WOD: 4x4 minute AMRAP with 2 minutes rest between

5 Deadlifts @ BW

5 Burpees

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Thursday, November 2nd

TEAM THURSDAY

Warmup: 3 Rounds

12 Reverse Hypers

50 meter bear crawl

Run around the building

++++++++++++++++++++++++++

Buy-in: 40 KBS for time 70/55#

++++++++++++++++++++++++++

Strength: 3x Max Rep - Unbroken Power Cleans 135/95# ~ 2 minutes rest between rounds

++++++++++++++++++++++++++

WOD - Teams of 2

2 Rounds for Time:

100 Double Unders

80 KBS 55/35#

60 Box Jumps 24/20"

30 Lunges with KB 55/35#

20 Partner situps with wall ball exchange 20#

----------------------------------------------------------

Endurance: meet at ECC @ 6 am

10x 200 meter row + 400 meter run ~ self regulated rest

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Wednesday, November 1st

Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

++++++++++++++++++++++++++++++++++++++++++++++++++++

WOD: "Chelsea" - OTMx30 

5 Pullups

10 Pushups

15 Air Squats

++++++++++++++++++++++++

Cash-out Strength: OTMX8 

3 - Power Snatches ~ Athlete Picks Weight

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Tuesday, October 31st

Warm-up: 10 minutes of

100 meter row

30 meter crab walk

10 box step-ups

30 banded monster walk steps

+++++++++++++++++

Buy-in: 1 min Max rep Dead Hang Pullups

+++++++++++++++++

Strength: Back Squat 6x1.5 @ 50% BW

++++++++++++++++++

WOD: 20 Min AMRAP

5 Power Cleans 155/95#

20 Double Unders

Dumpster Dash

----------------------------------

Endurance: meet at ECC @ 6 am

10x Box Jump Suicides

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Saturday - Monday, October 28-30th

blake.jpg

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. 

SUPER SATURDAY

Warmup: **Coaches Choice**

Come see what the coach has up his sleeve!

+++++++++++++++++++

"Blake" 

4 Rounds for Time

100 Foot OH Walking Lunge 45/35# Plate

30 Box Jumps 24/20"

20 Wall Balls 20/14#

10 HSPU's

--------------------------------------------------------

SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

---------------------------------------------------------

MONDAY

Warm-up: 10 Minutes of

10 Reverse Hypers

10 Banded Pull Aparts

10 Banded Chest Flies

10 Frog Hops

++++++++++++++++++++++++

Buy-in: 40 Wallballs for time 20/14#

++++++++++++++++++++++++

Strength: Push Press - 1x10, 2x6, 2x3, 3x1

++++++++++++++++++++++++

WOD: OTMx 12 Minutes

3 Power Jerks @ 3/4 BW - Taken from the floor

+++++++++++++++++++++++++

Cash Out: 100 OH Walking Lunges ~ Not For Time

*Athlete can pick any object or weight!

*Self Regulated Rest

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Friday, October 27th

Warmup: 5 Rounds

5 pullups

10 pushups

15 Air Squats

++++++++++++++++++++++

Buy-in: 1 min max rep box jumps

++++++++++++++++++++++

Strength: Shoulder Press 1x10, 3x8, 3x3

++++++++++++++++++++++

For Time: 5-4-3-2-1

Rope Climbs

Floor Presses 1/2 BW

Deadlifts 1/2 BW

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Thursday, October 26th

Warmup: 

4 Rounds of

5 Pullups

10 Kettlebell Deadlifts

15 Air Squats

+++++++++++++++++++++

Buy-in: 50 burpees for time

+++++++++++++++++++++

WOD: Team Jackie - 18 minute AMRAP

1000 meter row

50 Thrusters 45/33#

30 Pullups 

**Score = total meters + reps

---------------------------------------------------------------------------

Endurance: meet at YMCA @ 6 am

Partner Swim relay: 30 minute AMRAP

Partner A: Swims 50 meters

Partner B: Rests 

Then they swap

 

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Wednesday, October 25th

Warmup: 10 minutes of

20 banded sumo monster walks

10 OLY bar good mornings

3 Ring skin the cats

2 Laps around the room

+++++++++++++++++++++++++

Buy-in: 4x12 Reverse HYPERS 

+++++++++++++++++++++++++

Strength: 15 Minutes to Establish a Working Squat Clean Weight

+++++++++++++++++++++++++

OTM x 10 Minutes

2 Squat Cleans @ 65% or working weight 

++++++++++++++++++++++++++

12-9-6-3-1 of:

Deadlift 225/155#

Bar Facing Burpees 

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Tuesday, October 24th

Warmup: 4 Rounds of

5 pullups

10 pushups

15 medball cleans

++++++++++++++++++++++++++++++++++

Buy-In: 3x max rep dips

+++++++++++++++++++++++++++++++++++

Strength: OTMx 15 minutes 

3 Front Squats ~ Moderate Weight (taken from the floor)

++++++++++++++++++++++++++++++++++++

WOD: 10!

KBS 70/55#

Box Jumps 30/24"

Situps 

=====================================================

Endurance: Meet at ECC @ 6 am

1x(50 burpees +run around the building),

2x (40 ab mat situps with + run around the building),

3x(30 pushups + run around the building),

4x(20 KBS 55/35# + run around the building)

 

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