Tuesday, February 28, 2017

WOD

"K-9 Boris" For Time:

Run 400m

21 Deadlift (Rx 225#/155#)(L1 205#/135#)(L2 185#/125#)(L3 155#/105#)

21 Push Ups

21 Box Jump Overs (Rx 24"/20")(L1 20"/16")(L2 16"/12")(L3 12"/8")

Run 400m

15 Deadlift(Rx 225#/155#)(L1 205#/135#)(L2 185#/125#)(L3 155#/105#)

15 Push Ups

15 Box Jump Overs(Rx 24"/20")(L1 20"/16")(L2 16"/12")(L3 12"/8")

Run 400m

9 Deadlift (Rx 225#/155#)(L1 205#/135#)(L2 185#/125#)(L3 155#/105#)

9 Push Ups

9 Box Jump Overs(Rx 24"/20")(L1 20"/16")(L2 16"/12")(L3 12"/8")

Run 400m

K-9 Boris was a German Shepherd born in Germany and imported to the United States where he was selected as South Windsor Police Department's 3rd Police Canine in September of 2004.  He was partnered with Glenn Buonanducci then attended the 113th Patrol Canine Training Troop and later the 122nd Narcotics Detection Canine Training Troop.  K-9 Boris responded to hundreds of calls locating suspects, missing persons, evidence and pounds of narcotics.  K-9 Boris retired in December 2008 and spent the rest of his life with Glenn and Rachel.  Boris passed away in the arms of Glenn and Rachel on February 29th, 2012.  A faithful friend and partner.

Posted on February 27, 2017 .

Monday, February 27, 2017

Food Challenge workout (Repeat)

4 Rounds for reps:

1 Min. Row for Calories

1 Min. Power Clean(Rx 95#/65#)(L1 75#/55#)(L2 55#/35#)(L3 35#/25#)

1 Min. Bar Facing Burpees

1 Min. Rest

Posted on February 26, 2017 .

Sunday, February 26, 2017

WOD 

For reps: 

3 Min Front Squat(Rx 75#/55#)(L1 55#/35#)(L2 35#/25#)(L3 25#/15#)

3 Min Strict Pull-up 

3 Min Squat Jumps

3 Min Row for Calories 

3 Min V-up 

1 Min Front Squat(Rx 75#/55#)(L1 55#/35#)(L2 35#/25#)(L3 25#/15#)

1 Min Strict Pull-up 

1 Min Squat Jumps

1 Min Row for Calories 

1 Min V-up 

Posted on February 25, 2017 .

Friday, February 24, 2017

 17.1    

Try and come early to warm up.  We will be running 2 heats and that does not leave a lot of time for warm up.

 For time (20 min Time cap): 

10 1 Arm DB Snatch(Alternating)(Rx 50#/35#)(Scaled/Masters 55+ 35#/20#)(Scaled Masters 20#/10#)

15 Burpee Box jump over(Rx 24"/20")(Scaled 20"/20" step up allowed)(Masters 55+ 24"/20" step up allowed)(Masters scaled 55+ 20"/20" step up allowed)

20 1 Arm DB Snatch(Alternating)(Rx 50#/35#)(Scaled/Masters 55+ 35#/20#)(Scaled Masters 20#/10#)

15 Burpee Box jump over(Rx 24"/20")(Scaled 20"/20" step up allowed)(Masters 55+ 24"/20" step up allowed)(Masters scaled 55+ 20"/20" step up allowed)

30 1 Arm DB Snatch(Alternating)(Rx 50#/35#)(Scaled/Masters 55+ 35#/20#)(Scaled Masters 20#/10#)

15 Burpee Box jump over(Rx 24"/20")(Scaled 20"/20" step up allowed)(Masters 55+ 24"/20" step up allowed)(Masters scaled 55+ 20"/20" step up allowed)

40 1 Arm DB Snatch(Alternating)(Rx 50#/35#)(Scaled/Masters 55+ 35#/20#)(Scaled Masters 20#/10#)

15 Burpee Box jump over(Rx 24"/20")(Scaled 20"/20" step up allowed)(Masters 55+ 24"/20" step up allowed)(Masters scaled 55+ 20"/20" step up allowed)

50 1 Arm DB Snatch(Alternating)(Rx 50#/35#)(Scaled/Masters 55+ 35#/20#)(Scaled Masters 20#/10#)

15 Burpee Box jump over(Rx 24"/20")(Scaled 20"/20" step up allowed)(Masters 55+ 24"/20" step up allowed)(Masters scaled 55+ 20"/20" step up allowed)

Posted on February 23, 2017 .

Monday, February 20, 2017

WOD

"DT"

5 Rounds For time:

12 Deadlift(Rx 155#/105#)(L1 135#/95#)(L2 115#/85#)(L3 95#/65#)

Hang power clean(Rx 155#/105#)(L1 135#/95#)(L2 115#/85#)(L3 95#/65#)

Push jerk(Rx 155#/105#)(L1 135#/95#)(L2 115#/85#)(L3 95#/65#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Posted on February 19, 2017 .