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      OFTEN IMITATED, NEVER DUPLICATED



                    

                      

PUEBLO'S 1ST CROSSFIT AFFILIATE est. 3/7/2011

              VETERAN OWNED

          CHANGING LIVES  

    275 E Industrial Blvd #3 Pueblo West, CO  81007 (719) 468-0694



  
Mission Statement

Devil Dogg CrossFit’s mission is to break the fitness industry mold of pattern and routine.  We will accomplish this by using the CrossFit prescription, “Constantly varied, high intensity, functional movement”.  



Devil Dogg CrossFit
is proud to announce that we are now offering CrossFit Kids Classes.
Check
schedule and pricing for details.

CrossFit Kids classes,
ages 5-12.  Mondays and Wednesdays
4-5 PM. 
Teens Tuesdays and Thursday 4-5PM

Taught by CF Kids Trainer, Chris Carter 





Devil Dogg CrossFit on Facebook! 

What is CrossFit?  Check out this video. Let's Start a Riot Video:  http://www.youtube.com/watch?v=3w9E-dgLUT4



 



 

  

Forging Elite Fitness           


Strength - Back Squat 5x5

Metcon – 3 rounds for time of:
250-meter row
21 back extensions
21 AbMat sit-ups
400-meter run

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class
7 pm – 8:30 pm Devil Dogg Barbell Club/Open Gym



Workout 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box

This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted. Every rep counts in this workout. Credit will be given for partially completed rounds



WUW – Do a few Reps of each movement

Metcon – “Filthy 50” or “Dirty 30”

50 Box Jumps 24/20
50 Jumping Pull Ups
50 KB Swings 53/35
50 Step Walking Lunge
50 K2E
50 Push Press 45/35
50 Back Ext/Good Mornings 45/35
50 Wallballs 20/14
50 Burpees
50 DU’s

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WUW – Tabata - Jump Rope, Handstand Hold

Skill – Muscle Ups, Rope Climbs, Handstand Walks, Double Unders (All skills can be scaled down to any level and are critical to be a well-rounded CrossFit Athlete)

MetCon – Annie - 50 – 40 – 30 – 20 – 10
Double Under
Sit Ups

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Devil Dogg Barbell Club/Open Gym



WUW – ROM, Hip Openers, Good Mornings 45/35

Strength – Deadlift 5 x 3

Metcon – 100 Unbroken KB Swings 53/35
Every time you break – 10 Wallball Penalty

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
NO YOGA TODAY

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WODS February 2016

WOD Monday Feb 1st 2016

Athlete of the Month for Feb 2016 is Scott Schulle

WUW – Partner Wod - 1 minute jump rope/wallsit, 10 russian swings/hollow rock hold, 10 burpees over partner/forearm plank

Metcon – 2 RFT
50 Strict Pull Ups
50 Strict Push Ups
50 Sit Ups

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Devil Dogg Barbell Club/Open Gym



Workout 14.5

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.



WUW – Perform 5 Reps of each Movement for the WOD

Fight Gone Bad!

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WUW – 2 Rounds of- 10 Med ball Deadlift Shrug, 10 Sec Hold On Rings, 10 Med Ball Front Squats, 10 Sec Handstand Hold

Metcon - 21-15-9 reps for time of:
Deadlifts 275/165 Lbs
Strict ring dips

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Devil Dogg Barbell Club/Open Gym



WUW – Tabata – Superman/Hollow Rock Hold

Metcon - 3 Rounds SLOWLY of:
21 OHS 95/65 lbs
21 GHD sit-ups
21 Back Extensions/Good Mornings 45/35

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WU – 2 Min Jump Rope, 2 Min Plank, 2 Min Wall Sit

Tabata push-ups
Bottom-to-bottom Tabata squats
Tabata T2B/T2R/HKR

Run 2 Miles

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups. For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top. 

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class
7 pm – 8:30 pm Devil Dogg Barbell Club/Open Gym



 


Bring a Friend for a FREE Workout at DDC

WUW – 1 minute of burpee over partner in a forearm plank, 1 minute wall sit, 1 minute of burpee over partner in a forearm plank, 1 minute hang knee raise, 1 Minute of partner wall balls.

We will have counters.  1st Athlete will do the entire Wod while the other athlete counts.  Then they will switch.

MetCon – 21 – 15 – 9
Power Snatch 95/65 lbs
Bar Over Burpees

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
9 am – 10 am CrossFit
10:15 am – 11:15 am Hot Yoga

3 pm – 4 pm Open Gym/CrossFit
4 pm – 5 pm CrossFit
5 pm – 6 pm CrossFit/Beginners CrossFit                                                    7 pm – 8:30 pm Veterans Overcoming Obstacles



WU – Line Drills – High Knees, Butt Kicks, Shuffle, Karaoke, Skips

Metcon – For Time:

100 Meter Run

1 Min Plank

200 Meter Run

1 Min Plank

400 Meter Run

1 Min Plank

800 Meter Run

1 Min Plank

1600 Meter Run

1 Min Plank

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WU – 5 Rounds

10 Sec L Sit, 10 Pull Up Progressions, 10 Air Thrusters

21-15-9 reps of:
Thrusters
L pull-ups

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class
7 pm – 8:30 pm Devil Dogg Barbell Club/Open Gym



 


WU – Olympic Weightlifting Line Drills

CrossFit Total – Find you 1 Rep Max

Back Squat

Strict Press

Deadlift

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WU – Skill – Inverted Burpee

On a 10 -minute running clock, perform 1 minute each of, Rest 1 Minute, Repeat

Row Calories
Box Jumps 24/20
Burpees
Pull Ups                                                                                                 KB SUDL HP 53/35
KB Swings 53/35
Sit Ups
T2B
Front Squats 135/96/65
Deadlift 135/95/65

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class
7 pm – 8 pm Devil Dogg Barbell Club/Open Gym



 


WUW – Tabata – Jump Rope Singles Forwards/Backwards

2 Minute Plank

Skill Work – Practice Double Unders and Sandbag Get Ups

SOF16EV2 - Get Up and Fight!!!
12 Min AMRAP
30 Double Unders
20 Hand Release Push Ups
10 Sandbag Get Ups 45/25 (5 Left Side, 5 Right Side)

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
9 am – 10 am CrossFit
10:15 am – 11:15 am Hot Yoga

3 pm – 4 pm Open Gym/CrossFit
4 pm – 5 pm CrossFit
5 pm – 6 pm CrossFit/Beginners CrossFit                                                    7 pm – 8:30 pm Veterans Overcoming Obstacles



WU – 5 Strict Pull Ups between each Jerk Progression.

Jerk Progression – Footwork w/o dip, footwork with dip, footwork with pvc overhead w/o dip, footwork with pvc overhead with dip

For time:
15 power jerks
45 pull-ups
12 power jerks
36 pull-ups
9 power jerks
27 pull-ups

Use the same load for the jerks that you used for cleans on Yesterday’s WOD.



Strength - Establish your 1-rep-max deadlift

Then, with a barbell loaded to 50 percent of your max deadlift:
15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set.

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Devil Dogg Barbell Club/Open Gym



WUW – 3 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

1 round
Lower from a handstand to your feet as slowly as possible, 20 reps
Lower from a pull-up to a hang as slowly as possible, 16 reps

For Time: 100 Burpees

10 Minute Time Cap

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WUW –  1 Minute – Row, High Plank, Burpee, Low Plank, Jump Rope, Wall Sit

WOD: For Time

Buy In 100 Double Unders/200 Singles

5 Rounds of
20 KB Swings 53/35
16 Sit Ups

Cash Out 100 Double Unders/200 Singles

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class
7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym



CrossFit Games Open: Workout 11.1

MENincludes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

WOMENincludes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (65lbs / 30kg)

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (45lbs / 20kg)

 Description

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

 
Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
9 am – 10 am CrossFit
10:15 am – 11:15 am Hot Yoga

3 pm – 4 pm Open Gym/CrossFit
4 pm – 5 pm CrossFit
5 pm – 6 pm CrossFit/Beginners CrossFit                                                     7 pm – 8:30 pm Veterans Overcoming Obstacles



Strength – Find a 1 REP Max Curtis P 3, 3, 2, 2, 1, 1, 1  (Curtis P is 1 Power Clean, 1 Front Rack Lunge Left, 1 Front Rack Lunge Right, 1 Power Jerk/Push Press)

Karen – 150 Wallballs 20/14 for time

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting



WOD Wednesday January 6th

5 Rounds for Reps
1 minute of deadlifts 225/135
1 minute of push-ups
1 minute sit ups

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym



WOD Tuesday Jan 5th 2016

3 RFT
10 KB Hang Snatches 55/35, left arm
5 Ring Dips
10 KB Hang Snatches 55/35, right arm
5 HSPU/Push Up

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting



"Fran" 21 - 15 - 9

Thrusters 95/65

Pull Ups




New Year’s Eve WOD 2016

2 Minute Intervals!!!  16 Exercises!!! 1 Minute Rest In Between!!!

Score is total Reps.  1 Point will be received for every Isometric without a break

1.     Row for Calories

2.     Butterfly Sit Ups

3.     Slam Ball 40/20

4.     High Plank

5.     Jumping Jacks

6.     Leg Lifts

7.     Plate Thrusters 45/25

8.     Pull Ups

9.     WallBalls 20/14

10.   KB Swing 53/35

11.   Forearm Plank

12.   T2B

13.   Burpees

14.   Lunges

15.   Hollow Rockers

16.   WallSit

Holiday Class Schedule

5 am – 6 am CrossFit

6 am – 7 am CrossFit

8 am – 9 am Open Gym

9 am – 10 am CrossFit

4 pm – 5 pm CrossFit

5:30 pm – 7 pm Olympic Weightlifting with Coach Allen Hedrick $5 Drop In

We will be closed New Years Day.  Everyone have a safe and Happy New Year :)



Olympic Weightlifting Total

20 Minutes to find a 1 Rep Max for........

Snatch

Clean and Jerk

Partner WOD 7 Minute AMRAP

Power Clean and Power Jerk (Athletes Choose Weight)

Score is Weight Lifted X Repetitions

Class Schedule:

5 am – 6 am CrossFit

6 am – 7 am CrossFit/Beginners Class

8 am – 9 am Open Gym

9 am – 10 am CrossFit

10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym

4 pm – 5 pm CrossFit Kids

5 pm – 6 pm CrossFit

6 pm – 7 pm CrossFit/Beginners Class

7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym



Metcon - 4 RFT

25 WallBalls 20/14

25 SUDLHP’s 53/35

25 Sit Ups

25 Supermans

Class Schedule

5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In 



 


WOD Monday Dec 28th 2015

 2011 CrossFit Games

Workout 11.2

 MENincludes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")

 WOMENincludes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")

 
Class Schedule:

5 am – 6 am CrossFit

6 am – 7 am CrossFit/Beginners Class

8 am – 9 am Open Gym

9 am – 10 am CrossFit

3 pm – 4 pm Open Gym

4 pm – 5 pm CrossFit Kids

5 pm – 6 pm CrossFit

6 pm – 7 pm CrossFit/Beginners Class

7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym)



WOD December 24th 2015

“12 Days of Christmas WOD”

On the first day of Christmas Coach Carter gave to me………..

100 meter run and a buuuuuuurrrppppppeeeee J

2 Muscle Ups/Dips

3 Clean and Jerks 135/95

4 Handstand Push Ups

5 Front Squats 135/95

6 Toes 2 Bar

7 OH Lunge 45/25 Plate

8 Pull Ups

9 Deadlifts 135/95

10 Butterfly Sit Ups

11 KB Swings 53/35

12 8 Count Body Builders

 

This will be performed just like the song,

100 Meter Run + 1 Burpee

2 Muscle Ups or Dips, 100 Meter Run + 1 Burpee

3 Clean and Jerks, 2 Muscle Ups or Dips, 100 Meter Run + 1 Burpee

4 HSPU, 3 Clean and Jerks, 2 Muscle Ups or Dips, 100 Meter Run + 1 Burpee

 

Class Schedule

5 am – 6 am

6 am – 7 am

9 am – 10 am



Complete as many rounds as possible in 20 minutes of:
2 Rope Climbs
20 alternating one-legged squats/lunges
40 double-unders/80 Singles

Class Schedule:

5 am – 6 am CrossFit

6 am – 7 am CrossFit/Beginners Class

8 am – 9 am Open Gym

9 am – 10 am CrossFit

10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym

4 pm – 5 pm CrossFit Kids

5 pm – 6 pm CrossFit

6 pm – 7 pm CrossFit/Beginners Class

7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym



Strength – Strict Press/Deadlift 5, 5, 3, 3, 1, 1, 1 55% 65% 75% 85% 90% 95% 100%

2 Minutes Max Effort Tire Flip

Open Gym

Class Schedule

5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



Metcon – 5 Rounds For Time

250 Meter Row/1 Min jump Rope

25 Thrusters 45/35

15 Toes 2 Bar

Class Schedule:

5 am – 6 am CrossFit

6 am – 7 am CrossFit/Beginners Class

8 am – 9 am Open Gym

9 am – 10 am CrossFit

3 pm – 4 pm Open Gym

4 pm – 5 pm CrossFit Kids

5 pm – 6 pm CrossFit

6 pm – 7 pm CrossFit/Beginners Class

7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym)



Bring a Friend for a FREE WOD at DDC

Skill – Muscle Up (Bar or Ring)

WUW – Coaches Choice

Metcon – 20 Min AMRAP

5 Muscle Ups (SUB 10 Pull Ups and 10 Push Ups)

10 Weighted Step Ups (Sandbag 45/25)

15 SUDL HP 70/53/35

20 Hang Knee Raise

30 Second Wall Sit

Class Schedule:

5 am – 6 am CrossFit

6 am – 7 am CrossFit/Beginners Class

9 am – 10 am CrossFit

10:15 am – 11:15 am Hot Yoga

3 pm – 4 pm Open Gym/CrossFit

4 pm – 5 pm CrossFit

5 pm – 6 pm CrossFit/Beginners CrossFit

7 pm – 8:00 pm Veterans Overcoming Obstacles

7 pm – 12 am DDC Christmas Party



WOD December 17th 2015

WU – Burgner, ROM

Strength – Strict Press, Deadlift 3, 3, 3 + 65% 75% 85%

WUW – 10 Good Mornings PVC, 30 Second Handstand, 10 SLDL PVC, 30 Second Handstand, #22Kill

Metcon – “Diane” 21 – 15 – 9

Deadlift 225/155

Handstand Push Up

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WU – Bergner, ROM, #22Kill + 1

Strength – Power Snatch 2, 2, 2 65% 75% 85%

WUW – Partner WOD - 2 RFF 5 Burpee over planking partner, 30 Second Bent Knee Medball Hold on Rig

Metcon - 3 RFT

10 Power Snatches

10 Burpee Box Jumps 24/20

10 T2B

Class Schedule:

5 am – 6 am CrossFit

6 am – 7 am CrossFit/Beginners Class

8 am – 9 am Open Gym

9 am – 10 am CrossFit

10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym

4 pm – 5 pm CrossFit Kids

5 pm – 6 pm CrossFit

6 pm – 7 pm CrossFit/Beginners Class

7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym



WU – Burgner, ROM, #22Kill + 1

Strength – Back Squat – 3, 3, 3 + 65% 75% 85%

WUW – 200 Meter Buddy Run, 20 Wallball Passes, 20 Leg Tosses

Metcon – 3 Rounds for Time

800 Meter Run

50 Wallballs 20/14

50 Ring Rows

Class Schedule

5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WU – Burgner, ROM, #22Kill + 1

Strength – Power Clean, Power Jerk 2, 2, 2 65% 75% 85%

WUW – Tabata – Headstand, Lunge, Handstand, Air Thruster

Metcon 1 – 4 RFT

10 OH Lunges 45/25

10 Burpees

Metcon 2 – 7 Min AMRAP

7 Plate Thrusters 45/25

7 Pull Ups

Metcon 3 – For Time

30 HSPU

30 Medball Sit Ups

Class Schedule:

5 am – 6 am CrossFit

6 am – 7 am CrossFit/Beginners Class

8 am – 9 am Open Gym

9 am – 10 am CrossFit

3 pm – 4 pm Open Gym

4 pm – 5 pm CrossFit Kids

5 pm – 6 pm CrossFit

6 pm – 7 pm CrossFit/Beginners Class                                                                                                                7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym)



Bring a FRIEND for a FREE WOD at DDC

Skill – Rope Climbs and Ring Play (Kipping, Kipping Pull Ups, Inverted Hang, Skin the Cat, Back to Inverted Hang, Repeat)

Warm Up WOD – Coaches Choice but please remember to work the skill into the warm up.  We have had some athletes ask to spend more time working in the skill on Fridays.  Thanks!

Metcon – 20 Min AMRAP

1 Rope Climb

3 Tire Flips

5 8 Count Body Builders

9 Toes to Rings/Toes to Bar

120 Jump Rope Singles

Class Schedule:

5 am – 6 am CrossFit

6 am – 7 am CrossFit/Beginners Class

9 am – 10 am CrossFit

10:15 am – 11:15 am Hot Yoga

3 pm – 4 pm Open Gym/CrossFit

4 pm – 5 pm CrossFit

5 pm - 6 pm CrossFit/Beginners Class

7 pm - 8:30 pm Veterans Overcoming Obstacles




WU – Burgner, ROM, #22Kill + 1

Strength – Push Press, Sumo Deadlift 3, 3, 3 55% 65% 75%

WUW – 200 Meter Run Buddy Run, 20 Partner Wallball Passes, 20 Russian Swings/Plank

Metcon - 4 RFT
10 Wallballs
10 KB Swings
100 Meter Shuttle Run

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WU – Burgner, ROM, 22Kill + 1

Strength – Snatch (Squat) 3, 3, 3 55% 65% 75%

WUW – Tabata – Bear Crawl, Crab Walk Forwards, Straight Leg Bear Crawl, Crab Walk Backwards

Metcon – 2 Scored Tabatas, 1 Min Rest Between Sets

Pull Ups

Plate Crunches

Push Ups

Russian Twists

Squats

Sit Ups

Burpees

Leg Lifts

Class Schedule:

5 am – 6 am CrossFit

6 am – 7 am CrossFit/Beginners Class

8 am – 9 am Open Gym

9 am – 10 am CrossFit

10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym

4 pm – 5 pm CrossFit Kids

5 pm – 6 pm CrossFit

6 pm – 7 pm CrossFit/Beginners Class

7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym



WOD Tuesday Dec 8th 2015

WU – Burner, ROM, #22Kill + 1

Strength – Front Squat – 3, 3, 3 55% 65% 75%

Metcon – 3RFT

5 Curtis P’s 95/65 lbs (1 Power Clean, 1 Front Rack Lunge Left, 1 Front Rack Lunge Right, 1 Power Jerk)

10 Alternating KB Snatches 53/35 lbs

15 HSPU/Push Ups

200 Meter Shuttle Run

Class Schedule

5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



Mon Dec 7th 2015

Clean and Jerk 3, 3, 3 55% 65% 75%

Metcon – 2 Rounds, 1 Min Per Station

Row

Sit Ups

Lunge

Burpee

Wallballs

SUDL HP’s

Box Jump Overs

Class Schedule:

5 am – 6 am CrossFit

6 am – 7 am CrossFit/Beginners Class

8 am – 9 am Open Gym

9 am – 10 am CrossFit

3 pm – 4 pm Open Gym

4 pm – 5 pm CrossFit Kids

5 pm – 6 pm CrossFit

6 pm – 7 pm CrossFit/Beginners Class

7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym


Bring a Friend for a FREE WOD at DDC

Sara Parsons will be taking pictures for anyone that missed their opportunity for the calendar at the 5 am 9am and 4 pm Classes

Athlete of the Month WOD: Julie

Skill – Medball Cleans + Toes 2 Bar/Hang Knee Raise

Metcon – 20 Min AMRAP

200 Meter Run

20 T2B/Hang Knee Raise

20 Med Ball Cleans 20/14

20 Sit Ups

Class Schedule:

5 am – 6 am CrossFit

6 am – 7 am CrossFit/Beginners Class

9 am – 10 am CrossFit

10:15 am – 11:15 am Hot Yoga

3 pm – 4 pm Open Gym/CrossFit

4 pm – 5 pm CrossFit

5 pm – 6 pm CrossFit/Beginners CrossFit

7 pm – 8:30 pm Veterans Overcoming Obstacles



WU – Burgner, ROM, #22Kill+1

Strength – Strict Press, Deadlift 55% 65% 75% 5, 5, 5+

WUW – 20 Unbroken Wallballs and Russian KB Swings.  If you break there will be a 10 Burpee penalty.

Metcon – EMOM 11 Minutes
10 DeadLifts 225/135
10 Wallballs 20/14

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WOD Wednesday December 2nd, 2015

WU – Burgner, ROM, #22Kill + 1

Strength – Power Snatch – 55% 65% 75% 3, 3, 3

WUW – 5 BW Turkish Get Ups Left Side, 20 Line Jumps Forwards/Backwards, 5 BW Turkish Get Ups Right Side, 20 Line Jumps Side to Side

Metcon – 12 Min AMRAP
3 Hang Power Snatches 135/95
6 Turkish Get Ups 53/35 (3 Left Side, 3 Right Side)
9 Box Jumps 30/24

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym





Strength - Back Squats 55% 65% 75% 5, 5, 5+


WUW - Tabata - Squats, Headstand, Jump Rope, Handstand

Metcon – 3 RFT

10 HSPU

15 Front Squats

20 Double Unders/40 Singles

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



Strength – Power Clean Power Jerk 55% 65% 75% 3, 3, 3

WUW – Spend 30 Seconds in a Plank, Handstand, L-Sit, Low Plank

Metcon 1 – “Elizabeth” 21 – 15 – 9
Power Clean 135/95
Ring Dip/Close Stance Push Ups

Metcon 2 – 3 RFT
10 T2B
20 KB Swings

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym



WUW – 5, 8 Count Body Builders, 1 Min Forearm Plank, 20 Air Thrusters, 1 Min Plank

Strength – Thruster – Find 1 Rep Max

Metcon – For Time
50 Thrusters 95/65
Every time you have to put the bar down = 5, 8 Count Body Builders

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym



WUW – 10 Pull Up Progressions, 20 Hollow Rocks, 10 T2B, 20 Supermans

Strength – Strict Press, Push Press, Split Jerk 5x1

Metcon – 10 – 9 - 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Pull Up
Handstand Push Up
Pistol/Lunge

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
6:30 pm – 7:30 pm Handing out meals at Fire station 1                               7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



Strength – Overhead Squat – Find 1 RM

Metcon 1 – 5 RFT
5 Snatches 95/65 lbs
20 Double Unders/4 Attempts 40 Singles

Metcon 2- 7 Min AMRAP
10 Wallballs 20/14
10 KB Swings 53/35

Metcon 3 – For Time –
50 Ball Slams 30/20
50 Sit Ups

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                         7 pm – 8:30 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym



Bring a FRIEND for a FREE WOD at DDC

We will still be accepting food drive donations through Sunday at 1 pm.  If you are donating a turkey, please hold onto it until Tues Nov 24th and it can be delivered to Fire Station 1 in Pueblo West at 6:30 pm.  You and your families are welcome to stay and help hand out food to families in need.  Extra turkeys will be donated to the Soup Kitchen for Thanksgiving.

Warm Up WOD – Coaches Choice

Skill – Turkish Get Ups & Ring Dips (Progression – Support BW on rings, lower to dip position, press out to locked out position, play with kipping)

Metcon – 25 Min AMRAP
5 Turkish Get Ups Left
5 Turkish Get Ups Right
10 Ring/Box Dips
15 Ball Slams
20 Sec Hollow Rock Holds

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
9 am – 10 am CrossFit
10:15 am – 11:15 am Hot Yoga

3 pm – 4 pm Open Gym/CrossFit
4 pm – 5 pm CrossFit
5 pm – 6 pm CrossFit/Beginners CrossFit                                                    7 pm – 8:30 pm Veterans Overcoming Obstacles



Food Drive WOD!!!  Please bring a canned donation!!!  We have joined forces with Military Mudders and are donating to help feed 15 families in need.  We are also looking for 15 turkeys to be donated!!!  You can drop of donations at the BOX at any of the scheduled class times.  Thanks DDC

WUW – 5 Strict Pull Ups, 10 Pull Up Progressions, 15 Squats, 20 Hollow Rocks, 25 Supermans

Strength – Standing Bench Press 3x5

Metcon – 

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

OR

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
3 pm – 4 pm Open Gym

4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit                                                    7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WUW – 5 Reps per movement in metcon

Strength – Thrusters 2, 2, 2

Metcon - For time:
15 squat cleans 135/95
30 toes-to-bars
30 box jumps, 24-inch box
15 muscle-ups/30 ring rows + 30 dips
30 shoulders-to-overheads 135/95
30 double-unders/60 Singles
15 thrusters 135/95
30 pull-ups
30 burpees
30 walking lunge with a 45-lb. plate held overhead

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym



WUW – Tabata – HS Hold/WallSit

Strength – Strict Press, Push Press, Power Jerk 3x1

Metcon – 21 – 15 – 9 – 9 - 15 – 21
Push Press – 95/65
SUDL HP 53/35
Sit Ups

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit                                                    7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



Strength – Overhead Squat 2, 2, 2

Metcon 1 – 3 RFT
10 OHS 115/75
10 Burpees Over the Bar

Metcon 2 – 5 Min AMRAP
5 Strict Pull Ups
5 Plate Thrusters 45/25
5 Toes To Bar

Metcon 3 – For Time
150 Double Unders
2 Min Plank

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class
7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym



WOD Free Friend Friday Nov 13th, 2015
Bring a Friend for a Free WOD at DDC

Skill – Tire Flip and Jump In and Out. The Athlete will flip the tire, then jump or step into the middle and then jump or step back out.

WOD – 25 Min AMRAP
5 Tire Flip and Jump In and Out
5 Muscle Ups (Ring or Bar) Sub 5 Pull Ups and 5 Dips (Ring or Box)
10 Ball Slams
10 Overhead Lunges
15 KB Swings
15 T2B or Hanging Knee Raises

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
9 am – 10 am CrossFit
10:15 am – 11:15 am Hot Yoga

3 pm – 4 pm Open Gym/CrossFit
4 pm – 5 pm CrossFit
5 pm – 6 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Veterans Overcoming Obstacles



WUW – Tabata – Headstand, DL Shrugs Med Ball, Handstand/Hollow Rock Hold

Strength – Push Press, Sumo DL 5, 3, 1, 1 75% 85% 95% 100% Find 1 RM

Metcon – EMOM for 13 Minutes
5 HSPU/5 Strict Push Ups + 10 Sit Ups
10 DL Shrugs Med Ball 20/14 + 10 Hollow Rocks

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



Three Wise Men : The Workout

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

 Jeremy Wise, Ben Wise, and Beau Wise were three brothers. The “Three Wise Men”.

After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war on a daily basis.

The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.

In Their Honor

Returning veterans struggle with high suicide rates, high unemployment rates, a lack of resources to succeed, and a dwindling support community to look to for assistance. The struggles our veterans face are widely unknown by the general public and are difficult to identify.

As a combat veteran of the Marine Corps, I have lost too many friends. Those who gave the “last full measure of devotion” — a part of sacrifice and service that dates to the founding of our country. But no family should ever lose a veteran once they return from war.

Growing up, my closest friends were my cousins: Jeremy, Ben, and Beau Wise. We called them “The Three Wise Men.” Jeremy and Ben were both killed in action in Afghanistan. Beau remains on active duty in the U.S. Marine Corps.

The “Three Wise Men” tribute exists to raise awareness and funds to help our returning veterans access the help and services they need.

They went to war to defend us. Now it is our obligation to help them. On behalf of all who served and their families, I am asking for your help.

Join us as a competitor, spectator, or sponsor. We look forward to your participation.

Semper Fi,

Nathan Fletcher

Founder/Chairman
Three Wise Men Foundation
 
Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym



WOD Tuesday November 10th, 2015 Happy 240th Birthday Marine Corps

Strength – Clean and Jerk (Squat/Split) 1, 1, 1 75% 85% 95% 100%

Metcon – USMC 240th Birthday WOD AMRAP 24 Minutes
24 Wallballs 20/14
24 SUDL HP 53/35
24 Pull Ups
24 Push Ups
24 Ball Slams 30/20
24 Russian Twists
24 Sit Ups
24 Calorie Row
24 DU’s
24 Lunges

Class Schedule
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WUW – 10 Med Ball Shrugs 20/14, 20 Lateral Line Jumps, 10 Med Ball Cleans 20/14, 20 Line Jumps Forwards/Backwards

Strength – Front Squat 5, 3, 1, 1 75% 85% 95% 100% Find 1 RM

Metcon – 21 – 15 – 9
Squat Cleans 135/95 lbs
Box Jumps 24/20

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym



Bring a friend to try a FREE WOD at DDC!!!

WUW – Coaches Choice

Skill – Muscle Up Progression on bar or rings (hollow rock/superman, pullup, c2b pull up, transition, dip) 

Metcon – 20 Min AMRAP
5 Muscle Ups (10 Pull Ups and 10 Dips)
10 Ball Slams or KB Swings
150 Meter Shuttle Sprint
20 Weighted Flutter Kicks (4 Count)

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
9 am – 10 am CrossFit
10:15 am – 11:15 am Hot Yoga

3 pm – 4 pm Open Gym/CrossFit
4 pm – 5 pm CrossFit
5 pm – 6 pm CrossFit/Beginners CrossFit
7 pm – 8:30  pm Veterans Overcoming Obstacles



WUW – 50 Jumping Jacks, 20 Partner Wallball Sit Ups, 50 Jumping Jacks, 20 Wallball Passes

Strength – Power Snatch 1, 1, 1 75% 85% 95% Find 1 RM

Metcon – 2 Rounds For Time
15 Power Snatches 115/75
30 Wallballs 20/14
45 Sit Ups
60 Jumping Jacks

Additional Classes
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit                                                    7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



Strength – Strict Press, Deadlift 5, 3, 1 + 75% 85% 95% Find 1 RM

Metcon - "Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym



November's Athlete of the Month is HarleyJane Carter

WUW – Tabata – Pull Ups, Push Ups, Sit Ups, Squats

Strength – Power Clean, Power Jerk 1, 1, 1 75% 85% 95%

Metcon – Tabata Something Else (Score is lowest reps per 8 rounds)
Tabata Pull Ups
Tabata Push Ups
Tabata Sit Ups
Tabata Air Squats
1 Minute between exercises

Additional Classes 
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners CrossFit
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners CrossFit
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WOD Nov 2nd, 2015

Strength – Back Squat 5, 3, 1+ 75% 85% 95%

Metcon 1 – 6 Min AMRAP
WallBall – 20/14

MetCon 2 – 6 RFT
6 HSPU
6 Pull Ups

MetCon 3 – 15 – 10 -5
KB Swings 70/53
T2B/Hanging Knee Raise

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8 pm Powerlifting (Devil Dogg Barbell Club)/Open Gym




WUW – Coaches Choice

Skill – Burpee Forwards/Backwards or Lateral Jumps

Metcon - 20 Min Amrap
5 C2B Pull Ups
10 Burpee Forwards/Backwards or Lateral Jumps
15 Russian Twists
20 OH Lunges with Plate 45/25

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
9 am – 10 am CrossFit
10:15 am – 11:30 am HOT Yoga

3 pm – 4 pm Open Gym/CrossFit
4 pm – 5 pm CrossFit
5 pm – 6 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Veterans Overcoming Obstacles (Open Meeting)



WUW – 400 Meter Run, 10 KB Snatches Each Hand, 20 Line Jumps Front-Back Side/Side

Strength – Snatch (Squat) 2, 2, 2 65% 75% 85%

Metcon – 2 RFT
400 Meter Run
10 Power Snatches 95/65
20 Box Jumps
10 Overhead Squats 95/65

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 pm Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WUW – 1 Minute Hanging Knee Raise, 1 Minute Plank, 1 Minute HS Hold, 1 Minute Wall Sit

Strength – Push Press, Sumo DL 2, 2, 2 + 65% 75% 85%

Metcon – 18 Min Clock - As Many Reps As Possible
1 Minute HSPU/Push Ups
1 Minute SUDL HP 53/35
1 Minute Plank
2 Minute HSPU/Push Ups
2 Minute SUDL HP 53/35
2 Minute Plank
3 Minute HSPU/Push Ups
3 Minute SUDL HP 53/35
3 Minute Plank

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class
7 pm – 8 pm Open Gym/Devil Dogg Barbell Club



WUW - Olympic Weightlifting Warm Up (Knee Tucks, Lunge with Twist, Reverse Inch Worm, Drop Squats)

Strength – Clean and Jerk (Squat and Split) 2, 2, 2 65% 75% 85%

Metcon - For time:
10 box jumps 30/24
10 bar muscle-ups/10 Pull Ups and 10 Dips
20 kettlebell snatches 53/35 10 Each Hand
20 one-legged squats/Lunges 1o Each Leg
30 toes-to-bars/Hanging knee Raises
30 overhead squats 75/55
40 GHD sit-ups/Med Ball Sit Ups
40 medicine-ball cleans 20/14
50 burpees
50 triple-unders/100 Double Unders

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 pm Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WUW – 100 Singles, 25 Air Thrusters, 25 Pull Ups Progressions, 25 Sit Ups

Strength – Front Squat 3, 3, 3 65% 75% 85%

Metcon 1 – Fran 21- 15- 9
Thrusters 95/65
Pull Ups

Metcon 2 – Annie 50, 40, 30, 20, 10
Double Under
Sit Ups

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8 pm Powerlifting Devil Dogg Barbell Club/Open Gym



Bring a friend for a FREE WOD at DDC

WUW – Coaches Choice

Skill – Ball Slam

Metcon – Fight Gone Bad Style. 4 Rounds, 1 minute Per Station x 5 Stations, 1 Minute Break. 23 Minutes
1 Minute of Ball Slams
1 Minute of Lunges
1 Minute Sumo DL HP’s 53/35
1 Minute of WallBalls 20/14
1 Minute of Sandbag Step Ups

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
9 am – 10 am CrossFit
10:15 am – 11:30 am HOT Yoga

3 pm – 4 pm Open Gym/CrossFit
4 pm – 5 pm CrossFit
5 pm – 6 pm CrossFit/Beginners Class
7 pm – 8:30 pm Veterans Overcoming Obstacles



WUW – Tabata – Burpees, Squats, Flutter Kicks, Sit ups

Strength – Power Snatch 3, 3, 3 65% 75% 85%

Metcon – Deck of Cards – 15 Minutes - 2 Teams
The Team that goes through the most cards in 15 Minutes wins!!!

Hearts – Burpees
Diamonds – Squats
Spades - Flutter Kicks
Clubs – Sit Ups
Jack 11 reps, Queen 12, King 13                                                                ACE 1 Min Plank, Joker 1 Min Wallsit

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:00 am – 11:00 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



We are doing a Memorial WOD for the Walters Family that recently lost a daughter and sister named Jozenn.  I cannot even begin to imagine the pain they must feel.  We will do this in honor of her.  While performing the WOD please be thankful for your loved ones and do not take them for granted.  There is no guarantee of how long you will get to have them in this life.

“Jozenn” 21 Min AMRAP
21 Deadlifts 185/135 lbs
21 Toes to Bar
21 Russain KB Swings 70/53
21 Cal Row

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm - 8 pm Open Gym/Devil Dogg Barbell Club




WOD Tuesday October 20th, 2015

WUW – Partner WOD – 200 Meter Run, 20 Medball Cleans 20/14, 20 Alternating Burpees

Strength – Power Clean, Power Jerk 3, 3, 3 65% 75% 85%

Metcon – Partner WOD – For Time
60 Clean and Jerks 135/95
60 Bar over Burpees
800 Meter Run

Only 1 Athlete may work at a time.  Reps can be broken up anyway you choose.  Both athletes must run together.

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 pm Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



Strength – Back Squat – 3, 3, 3 +

Metcon 1 – 5 Rounds for time
5 Back Squat 225/135
5 Strict Pull Ups

Metcon 2 – 21 – 15 – 9                                                                     Handstand Push Ups/Push Ups
KB Swings 53/35

Metcon 3 – 5 Min AMRAP
Med Ball Sit Up 20/14

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class
7 pm – 8 pm Powerlifting Devil Dogg Barbell Club/Open Gym



Wod – Friend Friday October 16th, 2015

Skill – Handstand, Handstand Walks

Metcon – 5 Rounds for Fun!
25 Meter Hanstand Walk/Bear Crawl
5 Pistols/Lunges
25 Double Unders/50 Singles
5 Toes to Bar/Hanging Knee Raises

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
9 am – 10 am CrossFit
10:15 am – 11:30 am HOT Yoga

3 pm – 4 pm Open Gym/CrossFit
4 pm – 5 pm CrossFit
5 pm – 6 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Veterans Overcoming Obstacles



WOD – Thursday October 15th, 2015

WUW – 400 Meter Buddy Run, 20 Partner Sit Ups, 20 Alternating Burpees

Strength – Snatch (Squat) 3, 3, 3 55% 65% 75%

Metcon – For Time
800 Meter Run
80 Sit Ups
400 Meter Run
40 Burpees
200 Meter Run
20 OH Squats 95/65

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:00 am – 11:00 pm Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WOD Wednesday October 14th, 2015

WUW – Tabata HS Hold/Wall Sit

Strength – Push Press, Sumo Deadlift 5, 5, 5 55% 65% 75%

Metcon – EMOM 11 Min
10 Wallballs
15 KB Swings 53/35

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8 pm Powerlifting Devil Dogg Barbell Club/Open Gym



Strength – Clean and Jerk 3, 3, 3 55% 65% 75%

Metcon – Hero WOD - Horton

9 rounds for time with a partner of:
9 bar muscle-ups/9 Pullups 9 Dips
11 clean and jerks, 155/105 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 pm Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WUW – 5 Strict Pull Ups, 15 Air Squats, 30 Sit Ups

Strength – Front Squat 5, 5, 5 55%, 65%, 75%

Metcon 1 – 3 RFT
10 Front Squats 135/95
10 SUDL HP’s 53/35

Metcon 2 – 5 Min Amrap
5 Wallballs 20/14
10 Hanging Knee Raises

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class
7 pm – 8 pm Powerlifting Devil Dogg Barbell Club/Open Gym



WOD October 9th 2015

Friday Friend Day

Skill – Wall Climb

Metcon – 20 Min AMRAP
2 Bar Muscle Ups (C2B Pull Ups, Pull Ups)
4 Wall Climbs
60 Double Unders/120 Singles
8 - 4 Count Flutter Kicks

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
9 am – 10 am CrossFit
10:15 am – 11:30 am HOT Yoga

3 pm – 4 pm Open Gym/CrossFit
4 pm – 5 pm CrossFit
5 pm – 6 pm CrossFit
6 pm – 7 :30 pm FFS CrossFit Throwdown



WUW – Partner 400 Meter Run with barbell, 30 WallBall Passes, 30 Partner Russian Twists with ball

Strength – Power Snatch 3, 3, 3 55% 65% 75%

Metcon – For Time:
400 Meter Run
30 Power Snatches 96/65
30 Plate Thrusters 45/25
200 Meter Run
20 Power Snatches 95/65
20 Plate Thrusters 45/25
100 Meter Run
10 Power Snatches 95/65
10 Plate Thrusters 45/25

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 pm Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In




WUW – 2 Rounds of Cindy – 5 Pull Ups, 10 Push Ups, 15 Squats

Strength – Strict Press, Deadlift 5, 5, 5+ 55% 65% 75%

Metcon – 15 Min AMRAP
5 Handstand Push Ups
5 Deadlifts 225/135
5 Toes to Bar

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8 pm  Powerlifting Devil Dogg Barbell Club/Open Gym



Strength – Power Clean, Power Jerk 3, 3, 3 55% 65% 75%

Metcon – “Filthy Fifty” For Time
50 Box Jumps 24/20
50 Jumping Pull Ups
50 KB Swings 53/35
50 Lunges
50 K2E
50 Push Press 45/35
50 Back Extensions
50 Wallballs 20/14
50 Burpees
50 Double Unders

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:15 pm Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                         7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WUW – 25 Squats, 400 Meter Run, 25 Sit Ups

Strength – Back Squat – 5, 5, 5+ 55% 65% 75% of 1RM

MetCon – Hero Wod “Helton” 3RFT

800 Meter Run

30 Squat Cleans 95/65

30 Burpees

Class Schedule:

5 am – 6 am CrossFit

6 am – 7 am CrossFit/Beginners Class

8 am – 9 am Open Gym

9 am – 10 am CrossFit

3 pm – 4 pm Open Gym

4 pm – 5 pm CrossFit Kids

5 pm – 6 pm CrossFit

6 pm – 7 pm CrossFit/Beginners Class                                                       

7 pm – 8 pm  Powerlifting Devil Dogg Barbell Club/Open Gym



Wod October 2nd, 2015

Friday Friend Day!  Bring a friend to do a FREE CrossFit WOD at DDC!!!

Athlete of the Month (Ken Kaufmann) Partner WOD

Warm Up –Bring Sally Up – Air Squats

Skill – Med Ball Cleans

For Fun:                                                                                                  59 Med Ball Cleans 20/14
59 Push Ups
59 Partner Wall Balls
59 Tire Jumps/Step Ups
59 Med Ball Sit Ups
59 Double Unders/118 Singles

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
9 am – 10 am CrossFit
10:15 – 11:30 am HOT Yoga

3 pm – 4 pm Open Gym/CrossFit
4 pm – 5 pm CrossFit
5 pm – 6 pm CrossFit                                                                                7 pm – 8:30 pm Veterans Overcoming Obstacles



The Devil Dogg CrossFit Athlete of the month for October is Ken Kaufmann.

WUW – 400 Meter Run, 50 Flutter Kicks 45/25, 1 Minute L-Sit

Strength – Strict Press, Push Press, Split Jerk 5 Sets

Metcon – 5 RFT
5 Dips
10 SUDL HP’s 53/35
200 Meter Sandbag Run 45/25

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class
7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In




WUW –  20 Air Thrusters, 20 Russian Swings, 20 Squat Jumps

Strength – Thrusters 5x2

Metcon – Hero WOD “Jennifer” 26 Min AMRAP
10 Pull Ups
15 KB Swings 53/35
20 Box Jumps 24/20

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Class Schedule :
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10:00 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids Elementary
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm - 8 pm Open Gym/Powerlifting Devil Dogg Barbell Club



Tuesday September 29th, 2015

WUW – Tabata – HS Hold, Pull Up Progression, Wall sit, Plank

Strength – Standing Bench Press 5x3

Metcon – 3 RFT
10 Strict Pull Ups
20 Strict Push Ups
30 OH Lunges 45/25
40 MedBall Sit Ups 20/14

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:30 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WUW – 400 meter run, 1 min plank, 20 OHS PVC

Strength – Snatch Balance 5 x 2

Metcon – Nancy – 5RFT
400 Meter Run
15 Overhead Squats 95/65

Class Schedule :
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10:00 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids Elementary
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm - 8 pm Open Gym/Powerlifting Devil Dogg Barbell Club



Friday (Friend Day) September 25th, 2015

WUW – Coaches Choice

Skill – Turkish Get Ups

Metcon – 3 Rounds For Fun
5 Turkish Get Ups Left 53/35
5 Turkish Get Ups Right 53/35
5 Pistols Left
5 Pistols Right
5 Tire Flips
5 Knees to Elbows
50 Wallballs 20/14

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
9 am – 10 am CrossFit
10:15 am – 11:30 am HOT Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit                                                                                5 pm – 6 pm CrossFit 



WUW – Tabata Athletes Choice

Strength – Press, Push Press, Split Jerk

Metcon – Surprise WOD

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:30 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WUW – 100 Jumping Jacks

Strength – Thrusters 5 x 3

MetCon – 10 RFT
100 Meter Shuttle Run
5 Thrusters 95/65
10 Sit ups

Class Schedule :
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10:00 am CrossFit

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids Elementary
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm  - 8 pm Open Gym/Powerlifting Devil Dogg Barbell Club



Strength – Standing Bench Press – 5 x 5

WUW – 10 Reps at each FGB station

Metcon - “Fight Gone Bad” 3, 5 Min Rounds with a 1 minute rest between rounds

1 Min Row – Calories
1 Min Push Press 75/55
1 Min Sumo DL HP’s 75/55
1 Min Box Jumps 20
1 Min Wallballs 20/14

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 am – 11:30 am Yoga

3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WUW – 10 Strict Pull Ups, 20 Leg Lifts, 30 Squats

Strength – Lifting Complex – 1 Power Clean, 1 Front Squat, 1 Power Jerk - 5 Sets - Each set add weight

Metcon - 5 rounds for time
15-ft. rope climb, 1 ascent
12 Toes-to-bars
15-ft. rope climb, 1 ascent
12 Squat Cleans 95/65

Class Schedule :
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10:00 am

3 pm – 4 pm Open Gym
4 – 5 pm CrossFit Kids Elementary
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                         7 - 8 pm Open Gym/Powerlifting Devil Dogg Barbell Club



WUW – Coaches Choice

Skill – Double Unders

Metcon – 1 Min on 1 Min Off.  This will be a scored wod!

1 Min Double Unders or Singles / 1 Min Rest

1 Min Wallballs 20/14 / 1 Min Rest

1 Min Ball Slams 30/20 / 1 Min Rest

1 Min Goblet Squat 53/35 / 1 Min Rest

1 Min Pull Ups / 1 Min Rest

1 Min Burpees / 1 Min Rest

1 Min Plate Sit Ups / 1 Min Rest

1 Min Toes 2 Bar / 1 Min Rest

 

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
9 am – 10 am CrossFit
10:15 – 11:30 am Yoga
3 pm – 4 pm Open Gym                                                                            4 pm – 5 pm CrossFit
5 pm – 6 pm CrossFit
7 pm – 8:30 pm Veterans Overcoming Obstacles

 


WUW – 2 Rounds - 10 Sec Headstand into 10 Sec Handstand, 10 Hollow Rockers, 10 Superman’s

Strength – Strict Press, Deadlift - Find your 1 Rep Max - 5, 3, 1, 1, 1 65%, 75%, 85%, 95%, 100%

MetCon – EMOM – 11 Min
5 Deficit Handstand Push Ups/10 Handstand Push Ups/10 Strict Push Ups
10 KB Swings 53/35

 
Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am – 10 am CrossFit
10:15 – 11:30 am Yoga
3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Teens
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



WUW – 2 Rounds of - 1 Min Jump Rope, 1 Min Plank

Strength – Power Snatch – Find your 1 Rep Max - 3, 2, 1, 1, 1 65%, 75%, 85%, 95%, 100%

MetCon – For Time:
100 Double Unders
1 Mile Run
100 Step Ups 24/20

Class Schedule:
5 am – 6 am CrossFit
6 am – 7 am CrossFit/Beginners Class
8 am – 9 am Open Gym
9 am - 10 am CrossFit                                                                              3 pm – 4 pm Open Gym
4 pm – 5 pm CrossFit Kids Elementary
5 pm – 6 pm CrossFit
6 pm – 7 pm CrossFit/Beginners Class                                                        7 pm - 8 pm Open Gym/Powerlifting Devil Dogg Barbell Club




WUW – Tabata – Kipping Progression/Air Thrusters

Strength – Back Squat - Find your 1 Rep Max - 5, 3, 1, 1, 1 65%, 75%, 85%, 95%, 100%

Metcon - Complete as many reps as possible in 10 minutes of:
5 thrusters 95/65
5 chest-to-bar pull-ups
10 thrusters 95/65
10 chest-to-bar pull-ups
15 thrusters 95/65
15 chest-to-bar pull-ups
20 thrusters 95/65
20 chest-to-bar pull-ups

Etc., adding 5 reps to each exercise each round.

Additional Classes

8 am – 9 am Open Gym

10:15 am – 11:30 am Yoga with Marie

3 pm – 4 pm Open Gym

4 – 5 pm CrossFit Teens

7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In






Monday September 14th, 2015

WUW – 2 Min Jump Rope, 10 Strict Pull Ups, 20 OH Lunges PVC, 30 Hanging Knee Raises

Strength – Power Clean Power Jerk – Find your 1 Rep Max - 3, 2, 1, 1, 1

MetCon - "The Chief" 5 - 3 Min Rounds – 1 Min Rest

3 Power Cleans 135/95
6 Push-ups
9 Squats

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. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "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.

Additional Classes:

8 am – 9 am Open Gym

3 pm – 4 pm Open Gym

4 – 5 pm CrossFit Kids Elementary

7 - 8 pm Open Gym/Powerlifting Devil Dogg Barbell Club



Friday Friend Day.  Starting now, DDC declares Friday as a Friend Day!  Bring a Friend to CrossFit on Friday and their WOD is FREE!!! 

9/11 “We Will Never Forget” Partner WOD

Skill – Muscle Up/Rope Climb

WUW – First Responder WOD.  The entire class will begin outside at a designated site.  At 3, 2, 1 GO the class will proceed into "The Dogg Pound" and rescue all of the sandbags scattered throughout the box.  This will be a timed event. 

Metcon – 20 Min AMRAP
9 Partner Facing Burpees/Plank
11 Partner Wallball Passes (No Wall)
200 Meter Barbell Carry
1 Muscle Up/Rope Climb (Sub 5 Pull Ups and 5 Dips)

 

Additional Classes:

10:15 am – 11:15 am HOT Yoga with Marie



 

 



Thursday September 10th, 2015

WUW – 800 Meter Run

Strength – Push Press, Sumo DL – 2, 2, 2 65%, 75%, 85%

Metcon – For Time :

20 Burpees
800 Meter Run
2 Minute Plank
800 Meter Run
20 Burpees

Additional Classes

10:15 am – 11:15 am Yoga with Cora

3 pm – 4 pm Open Gym

4 – 5 pm CrossFit Teens

7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In




Wednesday September 9th, 2015

WUW –  10 Pull Ups, 20 Squats, 30 Sit Ups, 40 Jumping Jacks

Strength – Snatch (Squat Snatch) – 2, 2, 2 65%, 75%, 85%

MetCon – “Chelsea”

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.

If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes. 

 
Additional Classes:

3 pm – 4 pm Open Gym

4 – 5 pm CrossFit Kids Elementary

7 - 8 pm Open Gym/Powerlifting Devil Dogg Barbell Club



Tuesday September 8th, 2015

WUW – 5 Min AMRAP – 8 Count Body Builders

Strength – Front Squat – 2, 2, 2 65% 75% 85%

Metcon – 15 Min AMRAP

5 Squat Cleans 155/105

5 Burpee Box Jumps 24/20

5 T2B

Additional Classes

3 pm - 4 pm Open Gym

10:15 am – 11:15 am Yoga with Marie

4 pm – 5 pm CrossFit Teens7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In



Monday September 7th, 2015

Normal Class Schedule

WUW – 400 Meter Run, 10 Pull Ups, 20 Squats

Strength – Clean and Jerk (Squat Clean, Split Jerk) 2, 2, 2 65% 75% 85%

Metcon -"Becky"

For Time complete:

800 meter run

30 squat snatches 95/65

400 meter run

30 hang cleans 95/65

200 meter run

30 back squats 95/65

400 meter run

30 push ups

800 meter run

30 pull ups

 
The CrossFit community lost one of its own recently to a tragic culprit: suicide.  Becky Sefscik passed away on Monday, August 31, 2015 after deciding to take her own life.  This is very sad.

The point of this post is not to judge Becky, but to be real, try to honor her, and hopefully help others.

Becky was a Navy veteran and suffered from Post Traumatic Stress Disorder or PTSD.  She was a coach at CrossFit The Tracks in Erlanger, KY and according to her CrossFit Games page could do Grace in 1:45 (Wow!!).

Those close to her say she was really good at hiding her pain. Everyone knew she had some struggles like we all do in everyday life, but no one realized the depth of her pain. She had many close friends in and out of the gym and all of them are in disbelief.*

CrossFit The Tracks is performing a WOD this Monday on Labor Day in her honor and is encouraging other boxes to do the same.  This is a WOD that Becky herself programmed back in July 2014 when another coach was out on vacation and came to be known at their box as “Why Becky Why?”  After co-worker Matt Plapp performed the workout, he said to Becky, “you’re not coaching the next class, you’re doing this crazy WOD!”  Which she did and crushed it.

 
Additional Classes:

4 – 5 pm CrossFit Kids Elementary

7 - 8 pm Open Gym/Powerlifting Devil Dogg Barbell Club


 

 

 

 

 

 


WUW - Coaches Choice

Skill – Kettlebell Clean and Jerk

Athlete of the Month Wod

“Felicia”

4 Rounds for Time

4 KB Clean and Jerks 53/35 Left Side

4 KB Clean and Jerks 53/35 Right Side

7 Tire Flips

50 Meter Bear Crawl

7 Squat Jumps

4 Strict Pull Ups


Additional Classes:

10:15 am – 11:15 am HOT Yoga with Marie

7 – 8 pm Veterans Overcoming Obstacles



WUW – Tabata – Hollow Rock Hold/Superman

Strength – Strict Press, Deadlift 3, 3, 3+ 65% 75% 85%

Metcon – 10 Min AMRAP
10 SUDL HP 95/65
10 Strict Push Ups
10 Hollow Rocks

Additional Classes

10:15 am – 11:15 am Yoga with Cora

4 – 5 pm CrossFit Teens

7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In

Fittest Crowd on Earth


Wednesday September 2nd, 2015

WUW – 2 Rounds of 10 Kipping Progressions, 20 Lunges, 30 Sec Plank

Strength – Power Snatch 2, 2, 2 65%, 75%, 85%

MetCon – 3 Rounds For Time
10 Power Snatch 95/65
15 C2B Pull Up
20 Pistols

Additional Classes

4pm -5pm CrossFit Kids Elementary

7pm - 8pm Open Gym/Powerlifting (Devil Dogg Barbell Club)



WUW – 3 Rounds - 30 Sec Wall Sit, 30 Sec L-Sit

Strength – Back Squat 3, 3, 3 + 65, 75, 85%

MetCon – For Time
50 Wall Balls 20/14
800 Meter Run
50 T2B
800 Meter Run

Additional Classes
10:15 am – 11:15 am Yoga with Marie

4 pm – 5 pm CrossFit Teens

7 pm – 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick $5 Drop In

The Devil Dogg CrossFit Athlete of the Month is : Felicia Sanchez Garbiso



WUW – Partner WOD – 30 Burpees, 30 Sit Ups, 30 Leg Lifts

Strength – Power Clean, Power Jerk 2, 2, 2 65, 75, 85%

Metcon – 2 Rounds For Time

15 Clean and Jerks 135/95 lbs

15 Burpees over the Bar


Additional Classes

4pm -5pm CrossFit Kids Elementary

7pm - 8pm Open Gym/Powerlifting (Devil Dogg Barbell Club)



Skill - Kettlebell Swing

Metcon - 20 Min AMRAP

5 Knees to Elbows

10 Burpees

15 Kettlebell Swings 53/35

20 Double Unders

1 Min Plank

Additional Classes

10:15-11:15 am Yoga with Marie



Strength – Sumo Deadlift 5,5,5  55,65,75%

Metcon – “Kelly” 5 Rounds For Time

400 Meter Run

30 Box Jumps 24/20

30 Wallballs 20/14

Additional Classes

10:15-11:15 am Yoga with Cora

4-5 pm CrossFit Teens

7-8:30 pm Olympic Weightlifting (Peak Performance at DDC) with CSU-P Head Strength and Conditioning Coach Allen Hedrick



Wed Aug 26th, 2015

WUW –  400 meter Run, 30 Situps, 20 Leg Lifts, 10 8 Count Body Builders

Strength – Snatch - 3,3,3 55,65,75 %

Metcon 1 – “Isabel” For Time

30 Snatches 135/95 lbs

Metcon 2 – Surprise Wod

Additional Classes

4pm -5pm CrossFit Kids Elementary

7pm - 8pm Open Gym/Powerlifting (Devil Dogg Barbell Club)



Tues Aug 25th, 2015

WUW – Tabata – Handstand, Lunges, Plank, Squats

Strength – Front Squat 5, 5, 5+ 55, 65, 75%

Metcon – “Cindy” or “Mary”

“Cindy” 20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Or

“Mary” 20 Min AMRAP

5 HSPU

10 Pistols

15 Pull Ups



WUW - 2 Rounds - 10 Med Ball Cleans 20/14, 10 Burpees, 10 Knees to Elbows

Strength - Clean and Jerk (Squat Clean, Split Jerk)
3,3,3 55,65,75 %

Metcon - "Grace" For Time
30 Clean and Jerks 135/95

Additional Classes
4pm -5pm CrossFit Kids Elementary
7pm - 8pm Open Gym/Powerlifting (Devil Dogg Barbell Club)




Friday, August 21st WOD:

Skill - Handstands, Handstand push ups, Handstand walk

Metcon - Tabata - Athletes Choice



Warm-up WOD: Partner WOD - 100 M Buddy Carry, Wheelbarrows, 6 Wall Climbs/wall sit

Strength - Strict Press, DL
5,5,5+ (55%, 65%, 75% of 1RM)

Metcon - 3 Rounds for time of:
400 M Run Sandbag 45/25
10 Wall balls 20/14
10 SDHP 53/35

Additional Classes:
10:15-11:15 AM Yoga with Cora
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD: Tabata - Jump Rope/ Plank

Strength - Power Snatch 3,3,3 (55%, 65%, 75% of 1RM)...Metcon - 4 Rounds for time of:
10 OHS 95/65
50 Double Unders/ 100 Singles
1 Minute Plank

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Powerlifting - Devil Dogg Barbell Club


WUW - 20 squats, 10 Pull Ups, 20 Lunges, 10 Burpees

Strength - Back Squat - 5,5,5+ 55%, 65%,75%

Metcon - Hero Wod Rene

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Additional Classes
10:15 - 11:15 am Yoga with Marie Ellensohn
4 - 5 pm CrossFit Kids Teens
7 - 8:30 pm Olympic Weightlifting (Peak Performance at DDC) with Coach Allen Hedrick $5 Drop In



Warm-up WOD:
30 Bear Crawl Steps, 25 DL Shrugs, 20 Mtn Climbers, 15 Med Ball Cleans, 1 Minute Plank

Strength - Power Clean, Power Jerk 3,3,3
(55%, 65%, 75% of 1RM)

Metcon - 5 Rounds for time of:
7 Squat Cleans 155/105
14 KB Swings 53/35
21 Sit ups

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 Devil Dogg Barbell Club - Powerlifting



Friday, August 14th WOD:

Warm-up WOD:  Coaches Choice - 5 Minutes

Skill - Box jumps

Metcon -
Buy in - 400 M run - Carry Barbell - Partner
25 Min AMRAP of:
2 Rope Climbs
8 HSPU
16 Box Jumps
32 OH Lunges 45/25
64 Double unders/ 128 Singles
Cash Out - 400 M run Partners carry barbell



Warm-up WOD:
400 M Run, 1 Min Plank, 10 - 8 Count Body Builders, 1 Min Forearm plank

Strength - Snatch Balance 5x2

Metcon - 4 Rounds for time of:
400 M Sandbag Run 45/25
25 KB Swings 53/35
25 Push ups
25 Sit ups

Additional Classes:
10:15-11:15 AM Yoga with Cora
11:45-12:30 Swim WOD at Lovell Park
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)


Warm-up WOD:
25 Air Thrusters, 20 Hang Knee Raises, 15 OH Lunge Med Ball, 10 Burpees

Strength - Thruster 5x2

Metcon - Garage Games - Masters Tour Chipper:
12 Min Time Cap
50 Thrusters
135/95 (Age 35-39)  115/75 (Age 40-49)  95/65 (Age 50-54)
40 T2B
30 OH Lunge Wall Ball 20/14
20 Burpee of Bar

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Devil Dogg Barbell Club - Powerlfiting
7-8:30 PM Steel City Self Defense



Warm-up WOD:
3 rounds of: 10 Med ball Cleans, 10 Second Hold in rings

Strength - Hang Clean, Split Jerk 5x2

Metcon - "Elizabeth" 21-15-9 reps of:
Cleans 135/95
Ring Dips

Additional Classes:
10:15-11:15 Yoga with Marie
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:
Tabata - Squats, Handstands, Good Mornings PVC, Burpees

Strength - Warm up Lifts for WOD: 
Back Squat, Shoulder Press, DL

Metcon 1 - EMOM for 10 minutes
5 Burpees + 5 Back Squats 185/115
5 Minutes warm up shoulder press

Metcon 2 - EMOM for 10 Minutes
5 Burpees + 5 Shoulder Press 115/75
5 Minutes warm up DL

Metcon 3 - EMOM for 10 Minutes
5 Burpees + 5 DL 245/155

**There will be a continuous running clock for all 3 WODs.  Time is over at 40 minutes.

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 Devil Dogg Barbell Club - Powerlifting



Friday, August 7th WOD:

Skill - Rope Climbs

Metcon - 20 Min AMRAP of:
200 M Sandbag Run 45/25
2 Rope Climbs
20 Box Jumps 24/20



Warm-up WOD:  2 rounds of: 50 singles, 10 Air Thrusters, 5 Strict pull ups, 10 Hollow Rocks

Strength - Thrusters 5x3

Metcon - "Fran" (10 minute time cap)
21-15-9 reps of:
Thrusters 95/65
Pull ups

Additional Classes:
10:15-11:15 Yoga with Cora
11:45-12:45 Swim WOD Lovell Park​
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:  400 Meter Run, 10 Burpees, 10 T2B

Strength - 1 Power Clean, 1 Front Squat, 1 Power Jerk - 5 sets

Metcon - For Time:
800 M Run
30 Push ups
60 Air Squats
30 Clean & Jerks 135/95
60 Air Squats
30 Push ups
800 M Run

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Devil Dogg Barbell Club - Powerlifitng



Warm-up WOD:  Partner WOD - 2 Rounds
20 Med Ball Sit ups
20 HRock/ Superman on the bar

Strength - Hang Power Snatch 5x2

Metcon - Masters Tour - Garage Games - Triplet
8 Minute Time Cap
50 Wall Balls 20/14
30 Sntaches 95/65
Pull ups with time remaining (Rx's = T2B)

Additional Classes:
10:15 AM - 11:15 AM Yoga with Marie
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:
100 Singles, 50 Sit ups, 40 Jumping Jacks, 30 Second Plank, 20 Lunges, 10 Second L-sit...Strength - Complex - 1 Behind the neck jerk, 3 OHS

Metcon - EMOM (every minute on the minute) for 15 Minutes of:
6 Burpee Box Jump Overs
12 SDHP 53/35

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Devil Dogg Barbell Club - Powerlifting



Warm-up WOD:  Coaches Choice

Skill - Turkish Get ups

Metcon - 20 Minute AMRAP of:
5 Turkish get ups Right
5 Turkish get ups Left
5 Pistols Right
5 Pistols Left
50 Double unders



Warm-up WOD:
3 rounds of: 5 pull ups, 10 OHS PVC, 15 Hang Knee Raises, 20 Jumping jacks

Strength - Snatch (Squat) 3,3,2,2,1,1 (65%, 75%, 85%, 95% of 1RM)

Metcon - "Nancy" 5 Rounds for time of:
400 M Run
15 OHS 95/65

Additional Classes:
10:15 AM Yoga with Cora
11:45 AM Swim WOD Lovell Park
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:
Olympic Weightlifting warm-up:  knee tucks, leg cradle, lunge with twist, drop squats

Strength - Push Press, Sumo DL 5,5,3,3,1,1 (45%, 55%, 65%, 75%, 85%, 95% of 1RM)

Metcon - Partner WOD: 
400 Meter Run / Sit ups
400 Meter Run / Wall Balls 20/14
400 Meter Run / KB Swings 53/35

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Devil Dogg Barbell Club - Powerlfiting



Warm-up WOD:  Partner WOD:  2 Rounds of: 10 Med Ball Cleans/ Plank, 10 Burpees/ Wall Sit

Strength - Clean & Jerk (Squat + Split) Find 1RM

Metcon - "Masters Garage Games Couplet"
3-6-9-12 reps of:
Power Cleans
(Age 35-39 155/105) (Ages 40-49 135/95) (Ages 50-54 115/75)
Burpees on Plate

Additional Classes:
10:15-11:15 Yoga with Marie
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:
400 Meter Run & 3 Rounds of Cindy (5 pull ups, 10 push ups, 15 squats)

Strength - Front Squat 5,5,3,3,1,1 (75%, 85%, 95% of 1RM)

Metcon - "Triangle Couplet"
15-10-6 reps of:
Thrusters 165/115
Bar Muscle ups (sub: pull ups + push ups)

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 Devil Dogg Barbell Club - Powerlifting



Skill - Mental Toughness

Metcon - "Murph"
For time:
 1 mile Run
 100 Pull-ups
 200 Push-ups
 300 Squats
 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.



Warm-up WOD:  Line Drills, High Knees, Butt Kicks, Karoake, Shuffle, Back Pedal, Suicide

Strength - Power Snatch 1,1,1 (75%, 85%, 95% of 1RM)

Metcon - 3 rounds for time of:
10 G2OH 95/65
200 M Shuttle Sprint

Additional Classes: 
10:15 AM Yoga with Cora
11:45 AM Swim WOD at Lovell Park
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:
Partner WOD - 20 Wall Ball Passes, 20 SDHP, 20 Sit ups, 20 Leg Tosses

Strength - Strict Press, DL 5,5,3,3,1,1 (75%, 85%, 95% of 1RM)

Metcon - 5 Rounds for time of:
20 Wall Balls 20/14
10 DL 225/135

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Devil Dogg Barbell Club - Powerlfiting



Warm-up WOD:
400 M run, 1 Minute Plank, 10 Med Ball Cleans, 40 Jumping Jacks, 1 Minute Plank

Strength - Power clean, Power Jerk 1,1,1 (75%, 85%, 95% of 1RM)

Metcon - 2 rounds for time of:
400 M Run
15 Cleans 135/95
15 Burpees

Additional Classes:
10:15-11:15 Yoga with Marie
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:  2 Rounds of: 10 sec handstand hold lowering into 10 sec headstand hold, 10 reverse lunges, 10 hollow rock/superman on bar

Strength - Back Squat 5,3,1+ (75%, 85%, 95% of 1RM)

Metcon - 5 Rounds for time of:
5 HSPU
10 Pistols
15 Pull ups

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Devil Dogg Barbell Club - Powerlifting
**If you ordered a shirt, I need your money ASAP.  The shirt will be $25**



Warm-up WOD: 5 Minutes of Fun (Coaches Choice)

Skill - GHD Sit ups/ Hip Extensions

Metcon - 15 Minute AMRAP of:
12 GHD Sit ups
12 Hip Extensions
12 SDHP 53/35
12 Burpee Box Jump 24/20
400 M Run/Row

**VO2 will be meeting at CSU-P Rec Center to do the climbing wall at 6PM



Warm-up WOD:
100 Singles, 50 Sit ups, 40 Squats, 30 Flutter kicks, 20 Burpees, 10 Pull ups

Strength - Snatch 2,2,2 (65%, 75%, 85% of 1RM)

Metcon - 12 Minute AMRAP of:
10 Power Snatch 95/65
50 Double unders

Additional Classes:
11:45 Swim WOD Lovell Park​ ($3 DI)
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:  Partner HS Work (2 minutes), Iso Knee Raise Med Ball (2 minutes), Buddy Carry (200 Meters)

Strength - Push Press, Sumo DL 3,3,3+ (65%, 75%, 85% of 1RM)

Metcon - 4 Rounds for time of:
10 Push Press 135/95
10 T2B
200 Meter Run

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Devil Dogg Barbell Club - Powerlifting



Warm-up WOD:  1 Minute of: Jumping Jacks, Plank, Lunges, Forearm Plank, 8 Count Body Builders

Strength - Clean & Jerk 2,2,2 (65%, 75%, 85% of 1RM)

Metcon - "CrossFit Conditioning" For Time:
2 Minute Row - Calories - 1 min rest
2 Minute Burpees - 1 min rest
2 Minute KB Swings 53/35 - 1 min rest
2 Minute Wall Balls 20/14 - 1 min rest
2 Minute Box Jumps 24/20 - 1 min rest
2 Minute Double unders - 1 min rest

Additional Classes:
10:15 AM Yoga with Marie
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:
400 M Run, 3 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)

Strength - Front Squat 3,3,3+ (65%, 75%, 85% of 1RM)

Metcon - 3 rounds for time of:
400 M Run/Row
21 Thrusters 95/65
21 Sit ups

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Devil Dogg Barbell Lifting Club
**Matt Bowman from Innovative Apparel came up with a legit logo for our club.  If you want a shirt, give me a size ASAP**




Warm-up WOD: 5 minutes of Fun (Coaches Choice)

Skill - Bar Muscle ups/ C2B/ Pull ups

Metcon -
3 Bar Muscle ups/ C2B/ Pull ups
6 HSPU
9 Box Jump 30/24/20

6 Bar Muscle ups/ C2B/ Pull ups
9 HSPU
12 Box jumps 30/24/20

9 Bar Muscle ups/ C2B/ Pullups
12 HSPU
15 Box Jumps 30/24/20


Warm-up WOD:
10 Hollow Rock Super Man of bar, 10 Good Mornings
20 Overhead lunges, 20 Hollow Rockers, 30 squats, 30 sit ups

Strength - Power Snatch 3,3,3 (65%, 75%, 85% of 1RM)

Metcon -
15.1 - 9 Minute AMRAP of:
15 T2B
10 DL 115/75
5 Snatches 115/75

15.1a: 1 Rep Max Clean & Jerk
6 Minute Time cap, immediately following 15.1

**We will have judges for this WOD

Additional Classes:
10:15 AM Yoga with Cora
11:45 AM Swim WOD at Lovell Park ($3 DI)
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:
200 M Row, 21 Minute Plank
200 Singles Jump rope, 1 Minute wall sit

Strength - Strict Press, DL 3,3,3+ (65%, 75%, 85% of 1RM)

Metcon - 30, 20, 10 reps for time of:
Wall Balls 20/14
Row (calories)
Push Press 75/55
SDHP 75/55
Box Jump 24/20

Additional classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Devil Dogg Barbell Club - Powerlifting



Warm-up WOD:
Tabata - Bear Crawl, Bridge, Crab Walk, Forearm Plank

Strength - Power Clean, Power Jerk 2,2,2 (65%, 75%, 85% of 1RM)...

Metcon - 15-12-9 reps of:
Power Clean 135/95
Front Squat 135/95
Push Jerk 135/95
Ring Dips

Additional Classes:
10:15 AM Yoga @ DDC with Marie
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:
200 M Row, 20 Burpees
200 M Run, 20 sit ups

Strength - Back Squat 3,3,3 (65%, 75%, 85% of 1RM)

Metcon - FGB Style - 2; 5 Minute Rounds
1 Minute per Exercise - 5 Minutes, 1 Minute rest, Repeat

Option 1: PFT Weight Loss Challenge (for anyone that missed it Sunday)

Option 2:
1 Minute SDHP 53/35
1 Minute Burpee
1 Minute Box Jumps 24/20
1 Minute T2B
1 Minute Rowing

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Devil Dogg Barbell Club - Powerlifting



Warm-up WOD:  5 Min AMRAP - Burpees

Skill - Pull ups, Kipping, Butterfly

Metcon - Athlete of the Month WOD "Mark the Motivator"
Fight Gone Bad Style
3 - 5 Min Rounds - 1 Minute Break between rounds, 17 Minutes Total

1 Minute Pull ups
1 Minute Wall Balls
1 Minute Double Unders
1 Minute OH Lunges 45/25
1 Minute Sit ups



Warm-up WOD: "Devil Dogg" 5 Burpee, 10 Push ups, 15 Squats, 20 Hands up feet up

Strength - Snatch 3,3,3 (55%, 65%, 75% of 1 RM)

Metcon - "Dirty 30" For Time:
30 HSPU
30 Pull ups
30 Box Jumps
3 Rope Climbs
30 KB Swings 53/35
30 Ball Slams 30/20
30 T2B
300 M Sandbag Shuttle Run

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Devil Dogg Barbell Club - Powerlifting
7-8 PM Steel City Self Defense



Warm-up WOD:
Partner WOD - 200 M Run, 30 Partner Med Ball Passes, 30 KB Swings, 30 Partner Sit ups

Strength - Clean & Jerk 3,3,3 (55%, 65%, 75% of 1RM)

Metcon - 21-15-9-15-21 reps of:
Power Clean 95/65
Wall Balls 20/14

Additional Classes:
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:
1 Min Jump Rope, 1 Min Sit ups, 1 Min Lunges, 1 Min Flutter Kicks, 1 Min Jump Rope

Strength - Front Squat 3,3,3 (55%, 65%, 75% of 1RM)

Metcon - 5 Rounds for time of:
10 Pull ups
10 Back Squats 135/95
1 Min Plank

Additional classes:
 4-5 PM CrossFit Kids Elementary
7-8 PM Devil Dogg Barbell Club - Powerlifting




Warm-up WOD:
800 Meter Run

Skill - Knees To Elbows (K2E)

Metcon - 3 Rounds for time of:
5 Tire Flips
10 K2E
20 Weighted Step Ups 45/25
30 KB Swings 53/35
40 Double Unders/80 Singles
50 Squats

**7-8 PM VO2 Meeting Devil Dogg CrossFit​



Warm-up WOD:
Line Drills - High Knees, Butt kicks, Shuffle, Karaoke, Backwards, 1 Suicide Run

Strength - Power Snatch 3,3,3 (55%, 65%, 75% of 1RM)

Metcon - 3 Rounds for time of:
10 Ground to Overhead 95/65
200 M Shuttle Run

Additional Classes:
11:45-12:30 PM Swim WOD at Lovell Park
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Warm-up WOD:
10 Strict pull ups / 20 Lunges / 30 Flutter Kicks / 40 Squats / 50 sit ups...

Strength - Strict Press, DL 5,5,5+ (55%, 65%, 75% of 1RM)

Metcon - 21-15-9 reps of:
DL 225/135
Wall Balls 20/14
400, 200, 100 M Run

Additional Classes:
10:30-11:30 AM Yoga with Cora
4-5 PM CrossFit Kids Elementary
7-8:30 PM Devil Dogg CrossFit Barbell Club - Powerlifting



Warm-up WOD:
10 Med ball cleans / plank
10 burpees / hollow rock hold...

Strength - Power Clean, Power Jerk 3,3,3
(55%, 65%, 75% of 1RM)

Metcon - EMOM (Every minute on the minute) for 14 Minutes:
ODD = 5 Power Clean + Power Jerk 135/95
EVEN = 5 Burpee Box Jumps

Additional Classes:
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Strength - Back Squat 5,5,5 (55%, 65%, 75% of 1RM)

Metcon - 20 Min AMRAP of:
10 C2B Pull ups
10 HSPU
10 Front Squats 135/95
10 GHD Sit ups

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8:30 PM Devil Dogg Barbell Club - Powerlifting




Skill - Rope Climb

Metcon - 5 Rounds For Fun of:
2 Rope Climbs
10 Thrusters 45/25...
4 Bar Muscle ups
20 Overhead lunges 45/25
6 HSPU (Deficit)
30 Sit ups



Strength - Hang Squat Snatch 5x2

Metcon - Hero WOD
"DT"
Five rounds for time of:...
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Additional Classes:
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Strength - 1 Strict Press, 1 Push Press, 1 Split Jerk x5

Metcon - "Filthy Fifty"
For time:
 50 Box jump, 24/20 inch box
 50 Jumping pull-ups
 50 Kettlebell swings, 1 pood
 Walking Lunge, 50 steps
 50 Knees to elbows
 50 Push press, 45 pounds
 50 Back extensions
 50 Wall ball shots, 20/14 pound ball
 50 Burpees
 50 Double unders

Additional Classes:
4-5 PM CrossFit Kids
7-8 PM PowerLifting / Strongman


Strength - Overhead Squat 5x2

Metcon - "Helen"

3 Rounds for time of:

400 Meter Run

21 KB Swings

12 Pull ups




Strength - 2 Hang Squat Cleans, 5 sets

Metcon - 5 Rounds for time of:
15 Wall Balls 20/14
15 Power Cleans 95/65...

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM PowerLifting/ Strongman

Please note:
**Coach Sara is in charge of "Fun" for the week
**Coach Amanda is acting Manager of DDC Mon, June 15th - Wed, June 17th
**Coach Sara Abeyta is acting Manager of DDC Thur, June 18th - Sunday, June 21st
**Any issues, please bring to their attention!!**

Have a Motivating Week Devil Doggs!!



Skill - Pistols

Metcon - 25 Min AMRAP of"
5 tire Flips + jump throughs
10 Pistols (5 each leg)
15 Ball Slams
20 Double Unders (40 Singles)
25 Hanging Knee Raises

Additional Classes:
7-8 PM VO2 Meeting @ Devil Dogg CrossFit​



Strength - 1 Push Press, 1 Split Jerk 5x

Metcon - EMOM (every minute on the minute) for 20 minutes:
Even - 5 Push Press 135/95
Odd - 5 Burpee Pull ups

Additional Classes:
4-5 CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Strength - Thrusters 5x3

Metcon - 3 rounds for time of:

400 Meter run

20 Thrusters 95/65

20 KB Swings 53/35


Strength - Snatch Balance 5x2

Metcon - 3 rounds for time of:
30 Box Jumps
20 HSPU
10 T2B

Additional classes:
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - 1 Power Clean, 1 Front Squat, 1 Power Jerk x5

Metcon 1 - 9,6,3 reps of:
Power Clean 135/95
Front Squat 135/95
Power Jerk 135/95
Metcon 2 - 6 Min AMRAP of:
6 Burpee Box Jumps
6 Pull ups

Additional classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Powerlifting Deload: Strongman




Skill - Double unders

Metcon - Coach Sara Abeyta's WOD




Strength - Olympic Weightlifting Total
Find 1RM Snatch and Clean & Jerk

Metcon - Surprise WOD

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Powerlifting/ Strongman
7-8 PM Steel City Self Defense




Strength - Back Squat 5,3,1 (75%, 85%, 95% of !RM)

Metcon - 15 Min AMRAP of:
5 T2B
10 Burpees
15 Wall Balls 20/14

Additional classes:
4-5 PM CrossFit Klds Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - Push Press, Sumo DL 5,5,3,3,1,1,1
(75%, 85%, 95% of 1RM)

Metcon - Hero WOD "Nate"
20 Min AMRAP of:
2 Muscle Ups
4 HSPU
8 KB Swings 70/53

Additional Classes:
4-5 PM CrossFit Kids Elementary
7-8 PM Powerlifting/ Strongman

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.



Skill - Rope Climb

Metcon - 30 Minute AMRAP of:
200 M Sled Push/Pull/ Farmers Walk
4 Rope Climb
6 HSPU
800 Meter run
10 Tire Flips

Reminder:  7 PM Veterans Overcoming Obstacles Meeting




Strength - Power Snatch 3,3,2,2,1,1,1
(75%, 85%, 95% of 1RM)

Metcon - 3 Rounds for time of:
10 Power Snatch 75/55
20 T2B
30 Box Jumps

Additional Classes:
10-11 AM Yoga with Cora
4-5 PM CrossFit Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick




Skill - Handstand Hold (Handstand hold off wall)

Metcon - 20 Min AMRAP of:
10 Second Handstand Hold
15 Ball Slams 30/20
20 Hollow Rocks
25 KB Swings 53/35
30 Second L-Sit

**Coaches:  Spend 10-15 Minutes teaching the skill

 


Strength - Snatch: Find 1RM

Metcon - 10 Min AMRAP of:
30 Double unders (60 Singles)
15 Power Snatch 75/55

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick




Strength - Clean & Jerk 2,2,2 (65%, 75%, 85% of 1RM)

Metcon - "Nasty Girls"
50 Air Squats
7 Muscle ups (sub: 21 ring rows, 21 dips)
10 Hang Power Clean 135/95

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM Powerlifting/ Strongman
7-8 PM Steel City Self Defense




Strength - Front Squat 3,3,3 (65%, 75%, 85% of 1RM)

Metcon - "Karen"
For Time:  150 Wall Balls 20/14
15 Minute time cap

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick




Strength - Push Press, Sumo DL 3,3,3+ (65%, 75%, 85% of 1RM)

Metcon - 5 Rounds for time of:
5 DL 225/135
10 Bar over Burpees

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM Powerlifting/ Strongman




Skill - Double Unders

Metcon - 15 Min AMRAP of:
10 T2B/K2E/Hang Knee Raises
20 OH Lunges 45/25
30 Second Hollow Rock
40 Staggered Push ups
50 Double unders
60 Ft Handstand walk/Bear crawl

Then, Team Relay Race




Metcon - 2015 Regionals Event 3
For Time:
1 Mile Run
50 OHS 135/95
100 GHD Sit ups
150 Double Unders
50 SDHP (Sumo DL High Pull) 135/95
100 Box Jump Overs 24/20

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting




Strength - Power Clean, Power Jerk 2,2,2
(65%, 75%, 85% of 1RM)

Metcon - 3 rounds for time of:
15 KB Swings 53/35
15 HSPU
400 M Sandbag Run 45/25

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM Strongman/ Powerlifting Deload
7-8 PM Steel City Self Defense




Strength - Back Squat 3,3,3+ (65%, 75%, 85% of 1RM)

Metcon - Tabata This
Scored, Murph Standards:
Pull ups...
Push ups
Sit ups
Squats

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - Strict Press, DL 3,3,3+ (65%, 75%, 85% of 1RM)

Metcon - EMOM (Every minute on the minute) for 14 Minutes of:
Even - 14 Wall Balls 20/14
Odd - 14 KB Swings 53/35

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM Powerlifting/ Strongman
7-8 PM Steel City Self Defense




Skill - Pull up/C2B Pull ups

Metcon - Murph Prep WOD
30 Min AMRAP of:
5 Pull ups
10 Push ups
15 Squats
200 M Shuttle Run with Sandbag 45/25

Coaches Note:  Check Murph Standards and apply them to the WOD




Strength - Snatch 3,3,3 (55%, 65%, 75% of 1RM)

Metcon - CF Regional WOD 1:
"Randy"
75 Snatches For Time 75/55

Additional Classes:
10-11 AM Yoga with Cora
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - Squat Clean + Split Jerk 3,3,3 (55%, 65%, 75% of 1RM)

Metcon - 21-15-9 reps of:
KB Swings 53/35
Burpees...
T2B

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM PowerLifting/Strongman
7-8 PM Steel City Self Defense




Strength - Front Squat 5,5,5+ (55%, 65%, 75% of 1RM)

Metcon - 2 Rounds for time of:
800 M Run
50 Thrusters 65/45
25 C2B Pull ups

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - Push Press & Sumo DL 5,5,5+ (55%, 65%, 75% of 1RM)

Metcon - "Incredible Hulk"
20 Min AMRAP of:
5 DL 115/75...
5 HP Cleans 115/75
5 Front Squats 115/75
5 Push Press 115/75
5 Back Squats 115/75




Strength - Power Snatch 3,3,3 (60%, 70%, 80% of 1RM)

Metcon - 3 rounds for time of:
10 Squat Snatch 75/55
30 Hang Knee Raises
10 Squat Snatch 75/55
1 Minute Plank

Additional Classes:
10-11 AM Yoga
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting ($5 DI)




Strength - Power Clean, Power Jerk 3,3,3
(60%, 70%, 80% of 1RM)

Metcon - 4 rounds for time of:
2 Rope Climbs
100 M Sprint
4 Squat Cleans 225/135
100 M Sprint

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM PowerLifting/ Strongman
7-8 PM Steel City Self Defense




Strength - Squat 5,5,5+ (60%, 70%, 80% of 1RM)

Metcon - "Fran" 21-15-9 reps of:
Thrusters 95/65
Pull ups

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)



Strength - DL & Strict Press 5,5,5+ (60%, 70%, 80% of 1RM)

Metcon - 21-15-9 reps of:
DL 225/135
Box Jump 24/20...
HSPU




Skill - Tire Flip

Metcon - Deck of Cards Partner WOD (20 Min)
Spade = Tire Flips
Club = Burpee
Heart = Kettlebell
Diamond = Wall ball
Ace = 400 M Sandbag Run




Strength - 1 DL, 1 Hang Squat Clean 5x

Metcon - 5 Rounds for time of:
15 Squat Cleans 95/65
30 Second L-Sit
60 Second Hang From Pull up bar

Additional Classes:
10-11 AM Yoga With Cora Hughes Hofmann​
4-5 PM CF Kids Teen
7-8:30 Peak Performance Olympic Lifting with Coach Allen Hedrick​ ($5 DI)




Strength - Jerk 5x2

Metcon - For Time:
800 Meter run
30 HSPU
200 Double unders

Additonal Classes:
4-5 PM CF Kids Elementary
7-8 PM PowerLifting/ Strongman
7-8 PM Steel City Self Defense




Strength - Thruster 5x2

Metcon - 10 rounds of:
30 Second Burpee
30 Second Rest
30 Second Thruster 95/65
30 Second Rest

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - Snatch Balance 5x2

Metcon - 15 Min AMRAP of:
5 Push Press 135/95
10 OHS 135/95
15 GHD Sit ups

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM Powerlifting/Strongman




Skill:  Double Unders

Metcon - 30 Min AMRAP of:
50 Double Unders
40 Ball slams
30 Wall Balls
20 Calorie Row
10 T2B




Strength - 1 Power Snatch, 2 OH Squats 5x

Metcon - For Time:
20 Burpees
20 Squat Snatch 135/95
20 Muscle ups
20 Squat Snatch 135/95
20 Burpees

Additional Classes:
10-11 AM Yoga with Cora
4-5 PM CF Kids Teens
7-8:30 Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - 1 Power Clean, 1 Front Squat, 1 Power Jerk 5x

Metcon - 3 rounds for time of:
5 HSPU
10 Ring Dips
15 Pull ups
20 Push ups
25 Lunges
30 Hollow Rockers

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM Powerlifting/Strongman




"Fight Gone Bad!"Three rounds of:
Wall-ball 20/14...
Sumo deadlift high-pull 75/55
Box Jump 24/20
Push-press 75/55

Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point




Strength - Overhead Squat 5x3

Metcon - 30 Min AMRAP of:
800 Meter Run
25 Thrusters 95/65
200 Meter Farmers Carry 53/35




Skill - Box Jump:  Find Max Box Jump Height

Metcon - 20 Min AMRAP of:
5 Strict Pull ups
10 Wall Balls 20/14
15 Box Jumps 24/20
200 Meter Sand Run 45/25




Strength - Push Press, Sumo DL: Find 1RM 5,5,3,3,1,1,1

Metcon - Coach Sara's Bday WOD
3 rounds for time of:
37 KB Swings...
37 Burpees
37 Double unders

Additional Classes:
10-11 AM Yoga with Coach Carter
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - Snatch: Find 1RM 3,3,2,2,1,1,1

Metcon - "Isabelle" For Time:
30 Snatches 135/95

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM Powerlifting/Strongman
7-8 PM Steel City Self Defense




Strength - Clean & Jerk:  Find 1RM 5,5,3,3,1,1,1

Metcon - "Grace" For Time:
30 Clean & Jerks 135/95

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 PM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)




Strength - Front Squat: Find 1RM 5,5,3,3,1,1,1

Metcon - "Angie" For Time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

4-5 PM CF Kids Elementary
7-8 PM Powerlifting/ Strongman
7-8 PM Steel City Self Defense



Skill - Handstand Push ups

Metcon - 2 Rounds for time of:
5 Tire Flips
10 HSPU
20 KB Swings
30 Burpees
40 Flutter Kicks
50 Jumping Jacks
60 Second Plank




Strength - Strict Press & Deadlift Find 1RM

Metcon - 10 Minute AMRAP of:
3 DL 275/165
7 Push Press 115/75

Additional Classes:
10-11 AM Yoga with Cora
4-5 PM CF Kids Teens
7-8:30 Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)+



Strength - Power Snatch Find 1RM

Metcon - For Time:
40 Snatches 75/55
4 Rope Climbs
30 Snatches 75/55
3 Rope Climbs
20 Snatches 75/55
2 Rope Climbs
10 Snatches 75/55
1 Rope climb

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM Powerlifting/ Strongman



Strength - Power Clean, Power Jerk Find 1RM 5,5,3,3,1,1,1

Metcon - 20 Min AMRAP of:
5 Muscle ups (Ring/Bar)
10 Wall Balls 20/14
200 M Run

Additional Classes:
4-5 PM CF Kids Teens
7-8:30 Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)


Strength - Back Squat Find 1RM 5,5,3,3,1,1,1
Metcon - 3 Rounds for time of:
20 OH Lunges 45/25
20 GHD Sit ups/Med ball
20 Burpee Pull ups

Additional Classes:
4-5 PM CF Kids Elementary
7-8 PM Powerlifting/ Strongman
7-8 PM Steel City Self Defense


CF Open 15.5:

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
 Row (calories)
 Thrusters

Men use 95 lb.
Women use 65 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
 Row (calories)
 Thrusters

Men use 65 lb.
Women use 45 lb.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
 Row (calories)
 Thrusters

Men use 45 lb.
Women use 35 lb.


Strength - Push Press, SDHP 3,3,3+ (70%, 80%, 90% of 1RM)

Metcon - EMOM for 12 Minutes of:
5 T2B
10 KB Swings 53/35

Additional Classes:
10-11 AM Yoga with Cora

7-8:30 Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)


Strength - Snatch 4x2 (70%, 80%, 90% of 1RM)

Metcon - 3 rounds for time of;
75 Double unders
50 Sit ups
25 Power Snatches 95/65

4-5 PM CF Kids Elementary
7-8 PM Powerlifting/Strongman
7-8 PM Steel City Self Defense


Strength - Clean & Jerk 4x2 (70%, 80%, 90% of 1RM)

Metcon - "Crain"
2 rounds for time of:
 34 push-ups
 50-yard sprint
 34 deadlifts, 135/95 lb.
 50-yard sprint
 34 box jumps, 24/20-inch box
 50-yard sprint
 34 clean and jerks, 95/65 lb.
 50-yard sprint
 34 burpees
 50-yard sprint
 34 wall-ball shots, 20/14-lb. ball
 50-yard sprint
 34 pull-ups
 50-yard sprint

7-8:30 Peak Performance Olympic Lifting With Coach Allen Hedrick ($5 DI)

Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.



Strength - Front Squat 3,3,3+ (70%, 80%, 90% of 1RM)

Metcon - "Nancy"
5 rounds for time of:
400 Meter Run...
15 OHS 95/65

4-5 PM CF Kids Elementary
7-8 PM PowerLifting/Strongman
7-8 PM Steel City Self Defense


Workout 15.4 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.


NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.


Strength - Strict Press 3,3,3+ (70%, 80%, 90% of 1RM)

Metcon - "Devil Dogg" 20 Min AMRAP of:
5 Burpees
10 Push ups - hand release...
15 Squats
20 Hands up feet up4-5 PM CF Kids Teens
7-8:30 Peak Performance Olympic Lifting with Coach Allen Hedrick ($5 DI)


Strength - Power Snatch 4x2 (70%, 80%, 90% of 1RM)

Metcon - "The End" 2011 CF Games
20 Calorie Row
30 Wall balls 20/14...
20 T2B
30 Box Jump
20 SDHP 53/35
30 Burpees
20 Shoulder to Overhead 135/95
100 M Sled Push4-5 PM CF Kids Elementary
7-8 PM DDC Barbell Club: Powerlfiting/Strongman
7-8 PM Steel City Self Defense



Strength - Power Clean, Power Jerk 3x3 (70%, 80%, 90% of 1RM)

Metcon - Hero WOD "Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion

4-5 PM CF Kids Teens

7-8:30 PM Peak Performance Olympic Weightlifting with Coach Allen ($5 DI)




Strength - Back Squat 3x3 (70%, 80%, 90% of 1RM)

Metcon - 20 Min AMRAP of:
5 HSPU
10 Pistols
15 GHD Situps
200 Meter Run

4-5 PM CF Kids Elementary
7-8 PM Powerlifting
7-8 PM Steel City Self Defense






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