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Hawkey & Lorang Summer Bash is July 25th!
90's Theme!
Hawkey & Lorang Summer Bash is July 25th!
90's Theme!
creatine and protein are back in house!
 Warm Up Row 1000M Then 3 Rounds 20 Double Unders 10 Box Steps 5 sets increasing weight 2x Clean & 2x Jerk WOD Amateur FGB 1 minute Air Squats 1 minute Ladder Icky Shuffle 1 square = 1 pt 1 minute Assault Bike calories 1 minute rest Cool Down 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 20 Kettle Bell Swings 10 Push Ups 
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 U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.  Warm Up
1000M Row Then 3 Rounds 10 banded Overhead Squat 5 Pullups 10 Pushups WOD This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max. JBo Complete as many rounds as possible in 28 minutes of: 9 reps Overhead Squat, 115 / 85 1 Legless Rope Climb, 15-foot rope, beginning from seated 12 reps Bench Press, 115 / 85 Men’s: 5 Henry Women’s: uncontested Compare to 2/7/20 Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 1000 Meter Row 2 Rounds 25 Sit Ups 25 Leg Levers 5/16
JBo Complete as many rounds as possible in 28 minutes of: 9 reps Overhead Squat, 115 / 85 1 Legless Rope Climb, 15-foot rope, beginning from seated 12 reps Bench Press, 115 / 85 Men’s: 5 Henry Women’s: uncontested Compare to 2/7/20 5/17 Amateur FGB 1 minute Air Squats 1 minute Ladder Icky Shuffle 1 square = 1 pt 1 minute Assault Bike calories 1 minute rest 5/18 Marshall 30 min AMRAP Run 800M 15 Pullups 30 Pushups 45 Air Squats Men’s: 5+86M - Justin Price Women’s: 3+800M - Sami Compare to 4/23/20 5/19 21 - 15 - 9 Tire Flips jump through Hammer Swings each side 5/20 2 - 20 Ring Dips 200 ft Waiter Walks each round 5/21 Championship Tag Team Fight Gone Bad (If you don't have a friend you are doing it by yourself!) 1 minute Wall Balls 20 / 14# 1 minute Sumo Deadlift High Pull 55 / 75# 1 minute Box Jump 20 / 18 " 1 minute Push Press 55 / 75# 1 minute Calories Rowed 1 minute Rest 5/22 Tabata 8 Rounds 20 seconds Broad Jumps 10 ft shuttle 10 seconds rest 20 seconds Evil Wheel 10 seconds rest 20 seconds Hip Extensions 10 seconds rest  Warm Up 1000M Row Burgener warm up - clean + Front Squat then work up to your 50% max with 3x Hang Squat Clean WOD On this workout, rest is limited and the time restraint takes away most peoples ability to think about the amount of weight they are lifting. If you feel good when you run out of time and want to continue on for a few heavy attempts off of the clock, go for it! Clean Ladder Start at 50% max squat Clean every minute go up 10# (if your max is over 200 go up 20# total) (if your max is under 100 go up 5# total) Continue until you cannot get the given rep in the given minute Compare to 12/18/20 Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Goblet Squats Weighted Sit Ups  Warm Up 1000M Row 3 Rounds 10 Russian Twist 10 Superman WOD Alpine 6 Rounds 45 seconds Alligator Roll 45 seconds Land Mines Twist 3 Minute rest Cool Down 2 minute Yoga - Cobra Position Low Back 4 Stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10- 1 (same bar) Deadlift Shoulder Press   Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 10 Air Squats 7 Bare bar Shoulder Press WOD This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max. CrossFit Open 14.5 21-18-15-12-9-6-3 reps for time of: Thruster 95 / 65 lb. Burpees Compare to 4/6/19 Cool Down 10 minute stretches Hamstrings and Hip flexors upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 25 Sit Ups  Warm Up 1000M Row then 3 Rounds 10 shoulder press front and back 10 PVC Pass Through Work your way up to 50% by increasing sets of 3 reps Jerk WOD 1 Rep Max Find your 1 Rep Max Jerk at least 7 reps over 90% Compare to 10/28/20 Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 20 Minute Airdyne  U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.   Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Burgener warm up - clean + Front Squat WOD This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max. T.U.P. 15-12-9-6-3 reps for time of: 135-lb. Power Clean Pullups 135-lb. Front Squat Pullups 11:00m Hurst 20:27w Sami Compare to 6/27/19 Cool Down 10 minute stretches Hamstrings and Hip flexors 7 Minute Upper Body Stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 400 Meter Run/Walk 200 Meter Farmer Carry  Warm Up 1000M Row Then 15 Body Blaster Strength 5 Sets increasing weight 3x Deadlift WOD Death by 2x Russian Twist (2 count) @ 25% snatch Minute 1 = 2 reps Minute 2 = 4 reps Increase by 2 reps each minute until you cannot get the given reps done in the given minute Cool Down 2 minute Yoga - Cobra Position Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Air Squats Sit Ups Ring Rows  Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Then 3 Rounds 10 Air Squats 10 Situps Strength 5 sets increase weight 3x Shoulder Press WOD 21 - 15 - 9 Pistol V Ups Cool Down 2 min Yoga - Cobra Position 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 200 Meter Run 25 Air Squats 25 Push Ups 25 Sit Ups 200 Meter Run  |
