STCF

Friday, November 17,2017

Hero WOD Marco

Base U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

 

Marco

3 rounds for time of:

21 pull-ups

15 handstand push-ups

9 thrusters 135/95

Conditioning WOD-

 10 jumping squats

15 Ring Rows

20 burpees

25 walking lunges

30 Dumbbell Thrusters

45 Sit ups

50 KB

45 Sit ups

30 Dumbbell Thrusters

25 walking lunges

20 burpees

15 Ring Rows

10 jumping squats

Thursday’s WOD board

Thursday, November 16,2017

WOD – 4 rounds for time of:

20 Wallballs (20/14)

20 Kettlebell swings (53/35)

60 Double unders

Join Michele for mobility today at 12:00 and 5:00pm.

Wednesday’s WOD board

SAVE THE DATE- our Christmas party will be on Friday December 15th. More detail to come….

**** We have cancelled the Turkey Throwdown this year. We will try and reschedule for a date more people can participate.

 

Wednesday, November 15,2017

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WOD

7 min AMRAP

8 strict pull-ups

12 deficit push-ups (25lb plate)

16 jumping squats

then:

Front Squat 3-3-3-3

Conditioning class

1)20 Turkish get ups (10 each side)

2) 5 rounds of:

20 russian step ups

20 weighted sit ups

bike 10 cal

3) 5 rounds of: 

10 poorman leg curls

5 strict pull ups

15 sec ring holds (arms locked out)

SAVE THE DATE- our Christmas party will be on Friday December 15th. More detail to come….

**** We have cancelled the Turkey Throwdown this year. We will try and reschedule for a date more people can participate.

Tuesday’s WOD board

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Tuesday, November 14,2017

SAVE THE DATE- our Christmas party will be on Friday December 15th. More detail to come….

WOD-20 min EMOM

Odd minutes: 15/10 calories rowing

Even minutes: 10 burpees as fast as possible

This will be challenging. Adjust as needed. Score is lowest number of calories rowed and lowest number of burpees performed.

Mobility class at 5pm

Monday WOD board

*** UNFORTUNATELY WE WILL HAVE TO CANCEL THE TURKEY THROWDOWN SCHEDULED FOR SATURDAY. WE WILL TRY AND RESCHEDULE FOR A DATE WHEN MORE PEOPLE CAN PARTICIPATE.

For all you master athletes out there, registration opens Monday at 8:00am sharp. Sign up early as this event sells out quick! Any questions see Del.

Monday, November 13,2017

“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

Conditioning class

1) 6 rounds:

200 Row

15 wallballs

20 box jumps

25 sit ups

2) 5 min EMOM

15 sec handstand hold

30 sec plank

*** If we don’t get more people to sign up for the TURKEY THROWDOWN by tomorrow we will have to cancel our event. Please sign up on the board by tomorrow .