ssedgwick

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Posts by ssedgwick

Coach Kara and Tabitha after 140 Traveling Burpees for time!

THURSDAY February 5, 2015

Buy In

Group Warm Up

Overhead Squat Review

3×5 Overhead Squat Warm Up

WOD

Every 30 Seconds for 6 Minutes

3 Overhead Squats at a weight you can Snatch

Followed by….

For Time

400m Traveling Burpee or 400m Overhead Lunge 35/25lbs.

Cash Out

Shoulder Stretching on the wall and with a band

Coach Kara and Tabitha after 140 Traveling Burpees for time!

Coach Kara and Tabitha after 140 Traveling Burpees for time!

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. 

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. 

First posted December 12 2010

TUESDAY February 3, 2015

Buy In

Group Warm Up

WOD

Half “Whitten”

5 Rounds for Time

(30  Minute CAP)

11 Kettlebell Swings 2/1.5 Pood

11 Box Jumps 24in.

400m Run

11 Burpees

11 Wall Balls 20/14lbs.

Cash Out

Mobility and Stretching on Troubled Spots

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.  Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.  First posted December 12 2010

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
First posted December 12 2010

Congrats to Kyle for taking 1st place in the scaled division at the WOD WARS this past Saturday!

MONDAY February 2, 2015

Buy In

Group Warm Up

Floor Press Review

3×3 Floor Press Warm Up

WOD

Floor Press

(Be sure to have a spotter)

3@ 60% of 1 rep max bench press

3@ 70%

3+@ 80%

Followed by…..

As Many Rounds as Possible in 20 Minutes

30 Deadlifts 135/93lbs.

5 Air Squats

25 Heals to the Wall Shoulder Taps

10 Air Squats

20 Cleans 135/93lbs.

15 Air Squats

15 Pistols

20 Air Squats

10 Overhead Lunges 135/93lbs.

25 Air Squats

5 Burpee Pullups

30 Air Squats

400m Row

Cash Out

Roll Posterior Chain and Quads with Foam Roller

Congrats to Kyle for taking 1st place in the scaled division at the WOD WARS this past Saturday!

Congrats to Kyle for taking 1st place in the scaled division at the WOD Wars Comp this past Saturday!

IMG_1705

SATURDAY January 31, 2015

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Group Warm Up

WOD

For Time with a Partner

3 Trips up the Flying Pullup Bars

60 Box Jumps 18in.

200m Sprint

3 Rope Climbs

80 One Arm Kettlebell Snatch 1.5/1Pood

200m Sprint

3 Lengths of Gym Handstand Walk

60 Partner Burpee Leap Frog

200m Sprint

3 Lengths of Lunges

80 Power Snatch 75/53lbs.

200m Sprint

30 Toes 2 Bar

60 Clean and Jerks 75/53lbs.

200m Sprint

Cash Out

Hip Wall Mobility

IMG_1705

Sarah making a 100# Shoulder Press look easy!

FRIDAY January 30, 2015

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Review of the following Clean complex

2 Cleans + 2 Hang Cleans

Warm Up Lift

WOD

2 Cleans + 2 Hang Cleans

Every 2 Minutes on the Minute complete the reps unbroken,

add weight each set until you can’t complete all 4 reps unbroken.

Followed by….

For Time (deduct 1 minute from total time)

3 Rounds

10 Med Ball Squat Clean 20/14lbs.

10 Burpee Weight Plate Ground to Over Head 45/35lbs.

Gym Length Waiters Walk Right Arm 45/35lbs.

Gym Length Waiters Walk Left Arm 45/35lbs.

Rest 30 seconds after each round

Cash Out

8 Minutes stretching quads and hip flexors on the wall in the pigeon pose

Sarah making a 100# Shoulder Press look easy!

Sarah making a 100# Shoulder Press look easy!

Glorybell completing her first RX'd "Erin" on Tuesday, such a huge accomplishment!

THURSDAY January 29, 2015

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Back Squat Review

Warm Up Back Squats

WOD

Back Squat

5 @ 50%

5 @ 60%

5+@ 70%

Followed by…

For Time

6,4,2

Burpee Clean and Push Press 135/93lbs.

Double Unders x10

Lunges 135/93lbs.

Handstand Pushup with 10 second Handstand Hold after each rep

*Rxd+ complete with Overhead Lunges and Strict Handstand Pushups (still complete each rep with a 10 second Handstand Hold)

Cash Out

Roll Troubled Spots

Glorybell completing her first RX'd "Erin" on Tuesday, such a huge accomplishment!

Glorybell completing her first RX’d “Erin” on Tuesday, such a huge accomplishment!

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.
He is survived by his wife Nicole and his daughter Zarine.

TUESDAY January 27, 2015

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Group Warm Up

Review on Dumbbell Split Cleans

WOD

“Erin”

5 Rounds for Time (30 Minute CAP)

15 Dumbbell Split Cleans 40/30lbs. (must touch the ground each rep)

21 Pullups

*Compare to June 10, 2014

Cash Out

Roll Troubled Spots

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.
He is survived by his wife Nicole and his daughter Zarine.

Mayra and her husband ran the Mission 10 run at San Juan Bautista this past weekend, such a fun experience to complete with her husband!

MONDAY January 26, 2015

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Group Warm Up

Drop Clean Review (there is no dip and drive, just a pull under the bar)

5×5 @ 45/33lbs.

WOD

Drop Clean

Every 30 Seconds complete 2 Reps for 6 Minutes

*Choose a weight that will help you work on dropping under load

Followed by…..

For Time

3 Rounds (24 Minute CAP)

10 Squat Cleans Thrusters 75/53lbs.

10 Pullup Bar Dips

20 Box Jumps 20in.

20 Med Ball GHD Situp Toss 14/10lbs.

30 Lateral Jumps

30 Plank Pushes

(If you are modifying anything on this wod then sub GHD’s for Med Ball Situp Toss 20/14lbs.)

Cash Out

Roll Shoulder Girdle and Quads

Mayra and her husband ran the Mission 10 run at San Juan Bautista this past weekend, such a fun experience to complete with her husband!

Mayra and her husband ran the Mission 10 run at San Juan Bautista this past weekend, such a fun experience to complete with her husband!

Cliff finishing "Gator" Rxd!

FRIDAY January 23, 2015

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Shoulder Press Review

Take 10 Minutes to warm up Shoulder Press

WOD

Shoulder Press

1-1-1-1-1

Followed by….

As Many Reps as Possible in 10 Minutes

5 Wall Balls 20/14lbs.

10 Ground 2 Overhead with Plate 35/25lbs.

5 Strict Pullups

10 Weight Plate Step Ups 18in. – Holding 2 Plates on Ends 35/25lbs.

30 Second Wall Sit Hold

Cash Out

Roll Shoulder Girdle

Cliff finishing "Gator" Rxd!

Cliff finishing “Gator” Rxd!

gabby thruster

THURSDAY January 22, 2015

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Group Warm Up

Deadlift Review

3×10 Deadlifts at a light warm up weight

WOD

Every Minute on the Minute for 8 Minutes

5 Deadlifts with a 10 second hold at the top of the last rep

All sets at 55% of 1 rep max

Followed by….

For Time (deduct 2 minutes of rest from total time)

3 Rounds

20 Deadlifts 105/73lbs.

20 Double Unders

15 Hang Clean 105/73lbs.

15 Grass Hoppers

10 Hang Clean and Push Press 105/73lbs.

10 Toes 2 Bar

5 Snatch 105/73lbs.

5 Burpee Box Jumps 18in.

Gym Lap Sprint

Rest 1 Minute

Cash Out

Roll Troubled Spots

gabby thruster