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      OFTEN IMITATED, NEVER DUPLICATED



                    



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

          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 


Survival of the Fittest - Suffer in Silence Competition hosted by Devil Dogg CrossFit

February 14-15th, 2015.  Featured event at the 2nd Annual Aurora Sports Festival.  Aurora, CO

For more information on this event, please visit our Facebook page, Survival of the Fittest, https://www.facebook.com/pages/Survival-of-the-Fittest/224992944348636





  • All new members must Commit to 3 months CrossFit
  • 2x/wk for $40 per month or 3x/wk for $60 per month
  • Includes a 20% discount!! New Members only.  CC required.  Non-Refundable
  • Click here to sign up today!!


  • Sundays, 12-1 PM
  • FREE for all members and non-members
  • Adults 18+ only


  • These wods are for advanced Crossfitters ready to sacrifice and an hour for the memory of a hero that sacrificed sooo much more!!! Semper Fi!!!
  • Sundays, 10:30 AM-12 PM



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

CrossFit and I know It Video




 



 

  

Forging Elite Fitness            


Skill - KB Swings

 Metcon - "Helen" 3 rounds for time of:
 400 M row/run
 21 KB Swings 55/35
 12 pull ups


Surprise WOD


Strength - Snatch 1RM

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




Strength - Clean & Jerk 1RM

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




Strength - Back Squat 1RM

Metcon - 5 rounds for time of:
1 minute handstand hold
1 minute bottom of the squat hold


Skill - Med Ball Cleans

Metcon - 20 Min AMRAP of:
5 HSPU
10 Med Ball Cleans 20/14
15 Burpees
20 OH Lunges 45/25
25 Hanging Knee Raises


Strength - Push Press 3x3 (65%, 75%, 85% of 1RM) & Sumo DL 3x3

Metcon -
1 Minute Sumo DL High Pull (95/65) (SUDL HP)
1 Minute Push Press (95/65)
2 Minute SUDL HP (95/65)
2 Minute Push Press (95/65)
3 Minute SUDL HP (95/65)
3 Minute Push Press (95/65)


Strength - Snatch 3x3 (65%, 75%, 85% of 1RM)

Metcon - For Time:
30 KB Snatches (55/35)
30 wall balls (20/14)
800 M run
20 KB snatches (55/35)
20 wall balls (20/14)
400 M run
10 KB Snatches (55/35)
10 wall balls (20/14)
200 M run


Strength - clean & Jerk 3x3

Metcon - 2 rounds for time of:

50 KB Swings

50 Sit ups

800 meter run


Strength - Front Squat 3x3 (65%, 75%, 85% of 1RM)

Metcon - 5 rounds for time of:
10 Chest to Bar pull ups
20 Back Squats (95/65)
30 Double unders (5 attempts - 50 singles)...

DDC Monday Extra Classes:
Power Lifting 7-8 PM




Skill - Pull ups

Metcon - "Cindy"
20 min AMRAP of:
5 pull ups
10 push ups
15 squats


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

Metcon - 3 rounds for time of:
400 Meter run
21 DL (225/135)
15 wall balls (20/14)
9 muscle ups (sub: 18 ring row and 18 dips)




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

Metcon - For time:
30 Double unders
30 Push ups
30 SDHP (55/35)
30 HSPU
30 Power Snatches (75/55)
30 Burpees
30 Pull ups
30 Ball slams (30/20)




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

Metcon - 20 minute AMRAP of:
10 squat cleans (95/65)
10 ring dips




Strength - Back Squat 3x3 (65%, 75%, 85% of 1RM)

Metcon -  "Jenny"
Complete as many rounds as possible in 20 minutes of:
 45-lb. overhead squats, 20 reps
 45-lb. back squats, 20 reps
 400-meter run

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno




"Work off that Turkey WOD"
Run Mcculloch Loop
50 Sit ups
300 Meter Row
50 T2B
200 M Farmers Walk
50 Flutter Kicks
100 Double unders
50 Hollow Rockers
50 Meter Tire Flip


Happy Thanksgiving.  DDC is closed today.


Strength - Clean and Jerk 5,5,5 (60%, 70%, 80% of 1RM)

Metcon - Pilgrim Wars WOD:
3 Minute Max Reps of:
Ground to Overhead (155/105)
HSPU
Wall Balls (20/14)
10 Meter shuttle run w/ Sandbag (45/25)


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

Metcon - 3 Rounds for time of:
10 Front Squats (155/105)
20 Burpee Pull ups (Scaled - Jumping pull ups)

**Bar must be cleaned from floor




Skill - Turkish Get up

Metcon - 20 Min AMRAP of:
10 Turkish getups - 5 left side, 5 right side (53/35)
20 Burpees
200 M shuttle run (50 meter forward, 50 meter backward, 50 meter forward, 50 meter backward)




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

Metcon - "Grace"
30 Clean and Jerks for time (135/95)




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

Metcon - 25 Min AMRAP of:
5 HSPU
10 T2B
15 Burpee Box Jump (24/20)
20 Wall Balls (20/14)
25 Double unders



Strength - Power Clean & Jerk 3x3x3 (60%, 70%, 80% of 1RM)

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




Strength - Back Squat 5x3 (60%, 70%, 80% of 1RM)

Metcon - 21-15-9 reps of:
OHS 95/65
Double unders
KB Swings 53/35




3 Wise Men Tribute WOD:

“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)

http://www.threewisementribute.org/about/nov-11/



Marine Corp Birthday WOD:
Buy in - 400 meter sandbag run 45/25
25 Strict pull ups
25 Weighted step ups 45/25
25 KB Swings 70/53...
25 Ball slams 40/30
100 double unders
39 - 8 count body builders
Cash out - 400 meter sandbag run 45/25


Skill - Farmers Carry

Metcon - Coach G's Chipper


Strength - Bench Press 5x5

Metcon - 5 rounds for time of:
9 DL (135/95)
6 Hang Power Snatch (135/95)
3 OHS (135/95)


Metcon - "Ozzy"
7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run...

U.S. Air Force Master Sgt. Thomas "Ozzy" Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base in Illinois sustained wounds from an improvised explosive device that struck his vehicle. Crowell is survived by his wife, Carol; two sons, Eric and Ian; and his mother, Peggy Whipp.




Strength - 5 sets of: 1 DL, 1 Power Clean, 1 Push Press

Metcon - "Sham"
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint...

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.




Strength - Overhead squat 5x3

Metcon - "Ned"
7 rounds for time of:
11 body-weight back squats
1,000-meter row...

Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.




Skill - Pistols

Metcon - Coach Sara Abeyta's 20 min AMRAP


Strength - Find 1RM Sumo DL

Metcon - 4 rounds for time of:

400 meter run
25 SDHP 53/35 (Sumo DL High pull)
25 Wall Balls 20/14



Strength - Snatch 1 RM

Metcon - 21-15-9 of:
Snatch (115/75)
T2B


Strength - Find 1RM Front Squat

Metcon - For time:
Run 400 meters
50 pull-ups
Run 400 meters...
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats




Strength - Find 1RM Clean and Jerk

Metcon - With a continuously running clock complete 5 thrusters every minute.
 From 0:00-5:00 use 75 lb.
 From 5:00-10:00 use 95 lb.
 From 10:00-15:00 use 115 lb.
 Continue adding 20 lb. every 5 minutes for as long as you are able




Weekend schedule:

Saturday - Running Club 7:30 AM

DDC Halloween Party

Sunday - CLOSED




Skill - Muscle up

Metcon - 3 Muscle ups (sub: 9 ring rows and 9 ring dips)
400 Meter run
5 Tire Flips

CF Classes: 5AM, 6AM, 9AM, 3 PM, 4PM, 5PM
Yoga 6PM with Marie


Strength - DL 5,5,3,3,1,1,1

Metcon - For Time: "Dirty 30"

30 Box jumps (24/20)
30 Pull ups
30 KB Swings (53/35)...
30 Lunges
30 Leg Lifts
30 Push Press (75/55)
30 Back Ext
30 Wall balls (20/14)
30 Burpees
30 Double unders


Strength - Find 1RM power snatch 3,3,2,2,1,1,1

Metcon -  15 min AMRAP of:
10 medicine ball situps
15 push ups
10 T2B
30 Squats


Strength - Power clean, Power Jerk - Find 1RM

Metcon - 15 min AMRAP of:
20 Double unders or 5 DU attempts or 20 singles
20 KB swings (53/35)
20 OH Lunges (45/25




Strength - Back Squat 1RM
Metcon - Tabata - Athletes choice


Skill - Dips (not ring dips)

Metcon - 20 min AMRAP of:
10 Dips
20 SDHP (sumo dl high pull)
3 - 50 meter sprints...
40 Flutter Kicks

**Coaches, please start WOD by 25 minutes after.
Last 15 min = open gym ***

CF Classes: 5AM, 6AM, 9AM, 3PM, 4PM, 5PM
Yoga 6PM with Marie Ellensohn


Strength - Sumo DL 5x2

Metcon - 3 rounds for time of:
30 sec L sit
20 pull ups
10 thrusters (135/95)




Strength - Front Squat 5x2 working up to 85% of 1RM

Metcon - For time:
100 DU (double unders)
21 Front Squat, 45/25
100 DU
15 Front Squat 45/25
100 DU
 9 Front Squat 45/25




Strength - Push press 5x2

Metcon - 20 min AMRAP of:
20 Push press (115/75)
20 Pull ups
20 Sit ups


Strength - Clean & Jerk 5x2 working up to 85% of 1RM

Metcon - 15 min AMRAP of:
Burpee Box jumps
10 Squat cleans 155/115



CF classes 5AM, 6AM, 9AM, 4PM, 5PM
Open Gym 3PM
Yoga 6PM
**please note, the last 15 minutes of each CF class today will be open gym**

WOD:
Skill - Handstand  hold / handstand push ups/ deficit hspu
Metcon - 20 min AMRAP of:
10 Handstand push ups/hold/deficit hspu
20 KB Swings 
30 hang knee raises



Strength = Power Snatch 5x2 working up to 85% of 1RM

Metcon - 21, 15, 9 reps of:
Wall balls
Pull ups
Sit ups


WOD: "Riley"

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members




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

Metcon - 3 rounds for time of:
45 sec L sit hold
30 DL (135/95)
15 HSPU




WOD:
Strength - Power Clean, Power Jerk 5x2 working up to 85% of 1RM
Metcon - "Feeks"
For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells







CONT....
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells
Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks


Saturday:
NO Running Club - Run 5K on your own
10 AM Competitors WOD @ DDC ...

Sunday:
9-11 AM Peak Performance Olympic Lifting with Coach Allen Hedrick
11-12 Power Athlete with Coach Justin Lanham
12-1:30 PM Open Gym




Skill - Ring Dips

Metcon - 20 min AMRAP of:
12 sit ups
10 burpees
8 ring dips
100 meter run forward
100 meter run backward


Strength - Snatch 5x3 working up to 75% of 1RM

Metcon - 3 rounds for time of:
50 double unders
21 hang power snatches 75/55
12 C2B



Strength - DL 5,5,5+ (65%, 75%, 85% of 90% of 1RM)

Metcon - 3 rounds for time of:
400 meter run
21 KB SDHP (sumo dl high pulls) 53/35
12 Handstand push ups


Strength - Front Squat 5,5,5 working up to 755 of 1RM

MEtcon - 3 rounds for time of:
400 meter run
30 squats
20 push press (115/75)


Strength - Clean & jerk 5x3

Metcon - Surprise WOD




Strength - DL 5,5,5+ (65%, 75%, 85% of 90% of 1RM)

Metcon - 3 rounds for time of:
400 meter run

21 KB SDHP (sumo dl high pulls) 53/35

12 Handstand push ups


Saturday:
8AM runninig club @ City Park. Meet by the Frisbee golf entrance off pueblo blvd
NO Competitors WOD, our athletes are competing at September Slam at Colorado Springs CrossFit.

Sunday:
9:30-11 Peak Performance Olympic Lifting w/ Coach Allen Hedrick
11-12 Power Athlete
12-1:30 Open Gym


Skill - Double unders

Metcon - 20 min AMRAP of:
5 pull ups
25 lunges with plates
50 double unders


Lurong Living Paleo Challenge WOD 3:

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18..... of the following movements:

Wall Balls

Box Jumps

Deadlifts




Strength - DL 5,5,5+ (65%, 75%, 85% of 905 of 1RM)

Metcon - 2 rounds for time of:
2 rope climbs
4 power snatch (115/75)
6 KB clean and jerks (53/35)
8 thrusters (115/75)
10 ring dips
1200 meter run


Strength - Back Squat 5,5,5+ (65%, 75%, 85% of 90% of 1RM)

Metcon - For Time:
5 Front squats (165/105)
10 tire flips
15 T2B...
20 pull ups
25 push ups
30 wall ball (20/14)
35 ball slams (40/30)
40 lunges





Strength - Power Clean, Power Jerk 5x3 working up to 75% of 1 RM

Metcon - 15 min AMRAP of:
5 Clean & Jerk (135/95)
10 Bar over Burpees
15 KB Swings...
20 Double unders


Saturday -
8 AM Running club. Meet at city park Frisbee golf parking lot
10 AM Competitors WOD w/ Coach Amanda Brown

Sunday -
9:30-11 AM Peak Performance Olympic Lifting w/ Coach Allen Hedrick
11-12 PM Power Athlete
12-1:30 PM Open Gym


Skill - Wall climbs

Metcon - 20 min AMRAP of:
5 wall climbs
15 front squats
200 m run w/ sandbag




Strength - Sumo DL 3x5

Metcon - "Danielle"
3 rounds for time of:
400 meter run
20 wall balls
20 Russian twists
20 T2B


Strength - 1 power clean, 2 front squats - 5 sets

Metcon - "The Chief"
Max rounds in 3 minutes of:
 135 pound Power cleans, 3 reps
 6 Push-ups
 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles




"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-m...inute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


Strength - 1 Snatch Balance, 1 OHS - 5 Sets

Metcon - For Time:
20 DL (225/135), 400 meter run
15 DL (225/135), 400 meter run
10 DL (225/135), 400 meter run
5 DL (225/135), 400 meter run




Saturday:
7:30 AM Running Club @ South HS (FREE)
8:00 AM Swimming WOD @ South ($3)
10:00 AM Competitors WOD @ DDC (FREE for members)

Sunday:
9:30-11 AM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5)
11-12 Power Athlete with Coach Justin Lanham (FREE for members)
12-1:30 Open Gym


Skill - Box Jumps

Metcon - 20 min AMRAP of:
10 burpee box jumps
15 KB swings
400 meter run


Strength - 1 DL, 1 Power Clean, 2 Front Squats - 5 sets

Metcon - For time:
800 meter run
30 burpess over barbells
30 cleans (135/95)




Strength - Jerk Complex

Metcon -
WOD 1: 20, 15, 10, 5 of:
pull up and handstand push up
WOD 2: 20, 15, 10, 5 of:
wall ball and slam ball


Strength - 1 power snatch + 2 OHS, 5 sets

Metcon - In front of a clock set for 12 minutes:
 1 minute of 115-lb. power snatches
 1 minute of sit-ups
 2 minutes of 115-lb. power snatches
 2 minutes of sit-ups
 3 minutes of 115-lb. power snatches
 3 minutes of sit-ups




Strength - Thrusters 5x2

Metcon - 30-20-10 reps of:

Thrusters

Chest to bar pull ups



Saturday -
8 AM running club @ Liberty Point with Coach Jessica Lanham
10 AM Fast & Furious WOD with Coach Amanda Brown
The Masters Tour - Garage Games Comp at DTW. Come support Chris & Sophia
Battle of the Rock in Castle Rock - Scott Schulle will be competing

Sunday -
9:30-11 AM with Coach Allen Hedrick ($5)
11-12 Power Athlete with Coach Justin Lanham
12-1:30 PM Open Gym


Skill - wall balls

Metcon - Coach Amanda's 20 min AMRAP of:
21 wall balls
12 box push ups
100 meter backwards run


Strength - Shoulder press & DL 5,3,1,1,1
(75%,85%,95% of 90% of 1RM)

Metcon - 20 min AMRAP of:
10 burpee pull ups
30 squats
60 sec handstand hold or plank




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

Metcon - Scored Tabata:
SDHP, Burpees, Sit ups, Wall balls, and Box Jumps




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

Metcon - "Nancy"
Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps




Labor Day - DDC CLOSED




Saturday -
8 AM Running Club with Coach Carter @ PWHS track
10 AM Fast & Furious WOD (Formerly Competitors WOD) @ DDC with Coach Carter *FREE for all DDC Members **DDC Ice Bucket Challenge, bring buckets and ice**

Sunday -
9:30-11 AM Peak Performance Olympic Lifting w/ Coach Allen Hedrick ($5)
11-12 Power Athlete
**after Power Athlete, we are tearing down wall and storage room.  Any and all help would be appreciated**Bring tools**
12-1:30 Open Gym


Skill - Turkish get ups

Metcon - Coach Carter's 20 min AMRAP
5 Turkish get ups per side
10 T2B
200 meter run


Strength - DL 5,3,1+ (75%, 85%, 95% of 90% of 1RM)

Metcon - 18-12-6 of: Deadlifts (225/135) & Box Jumps (24/20)


Strength - Power snatch 5,3,1+ (75%, 85%, 95% of 1RM)

Metcon - 10 min AMRAP of:
Bar over burpees
Shoulder to overhead (135/85)
3,6,9,12,...reps of each until time expires




Strength - Power cleans 5,3,1+ (70%, 80%, 90% of 1RM)

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




Strength - Back Squat 5,3,1+ (75%, 85%, 95% of 90% of 1RM)

Metcon - 15 min AMRAP of:
30 Double unders
20 Wall balls...
10 Snatches (75/45)




Saturday:
8-9 AM Running Club with Coach Jessica Lanham @ PWHS track
7:00-10:00 AM 31 Heroes WOD

Sunday:...
9:30-11 AM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5)
11-12 Power Athlete with Coach Justin Lanham
12-1:30 Open Gym


Skill - Handstand progression

Metcon - Coach Justin Lanham's 20 min AMRAP
20 sec handstand hold, 6 handstand push ups
20 sec chin over hold, 8 pull ups
20 sec plank, 10 push ups
20 sec hollow rock hold, 10 hands up feet up

Scale as needed




Strength - Push Press 3,3,3+

Metcon - Run 5K


Strength - Clean 3x2 (65%, 75%, 85% of 1RM)

Metcon - 5 - 2 minute rounds of:
5 pull ups, 10 push ups, 15 jumping jacks, 5 pull ups, 10 push ups, 15 jumping jacks, then with remaining time, max burpees
*score = # burpees




"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball




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

Metcon - 5 rounds for time of:

5 OHS (135/95)
10 T2B
5 Hang Squat Cleans (135/95)
20 Double unders


Saturday:
8:00-9:00 Running club with Coach Jessica Lanham @ PWHS track
9:00-12:30 AM Body Fat testing truck. Spots still available. IM Melissa Carter to sign up
10:00 AM Competitor WOD @ REPS

Sunday::
9:30-11 AM Peak Performance Olympic Lifting ($5)
11-12 Power Athlete with Coach Justin Lanham
12-1:30 Open Gym




Skill - Rope Climbs

Metcon - Coach Sara Abeyta's 20 min AMRAP






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