Warning: include(/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/wp-cache-base.php) [function.include]: failed to open stream: No such file or directory in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 65

Warning: include() [function.include]: Failed opening '/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/wp-cache-base.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 65

Warning: include_once(/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/ossdl-cdn.php) [function.include-once]: failed to open stream: No such file or directory in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 82

Warning: include_once() [function.include]: Failed opening '/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/ossdl-cdn.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 82

Warning: session_start() [function.session-start]: open(/home/content/01/6281601/tmp/sess_c30fibfrus1hgili0mq4ncgku2, O_RDWR) failed: No such file or directory (2) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49

Warning: session_start() [function.session-start]: Cannot send session cookie - headers already sent by (output started at /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php:65) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49

Warning: session_start() [function.session-start]: Cannot send session cache limiter - headers already sent (output started at /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php:65) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49
2015 September

September 18/15: Double-Unders & Deadlifts

11255801_10102442684168516_8324076184177183904_n

Strength:

400m as heavy as possible farmer’s carry

WOD:

3 rounds for time

75 double unders

10 deadlifts (255/185)

11255801_10102442684168516_8324076184177183904_n

September 17/15: Death by 50

11704888_10153409071153286_1725431350453762858_n

Strength:

EMOM for 10 minutes do

1 power snatch + 1 squat snatch at 65% of your 1 rep max

WOD:

50 overhead squats with an empty barbell

50 kettlebell snatches (53/35)

50 knees-to-elbow

50 wallballs

50 hand release push-ups

11704888_10153409071153286_1725431350453762858_n

September 16/15: Ladder of Thrusters & Pull-Ups

IMG_20371

Strength:

Floor press–5×5 @ 70% of your 1 rep max

WOD:

10 minute ladder

3 Thrusters (95/65)

3 pull-ups

6 Thrusters (95/65)

6 pull-ups

9 Thrusters (95/65)

9 pull-ups

etc.

IMG_20371

September 15/15: Run!

Nickel & Dime women6

Skill:

Handstand push-ups/handstand hold/handstand walks

WOD:

Every 7 minutes for 28 minutes

800m run

15 box jumps

with time remaining, do max handstand push-ups

Nickel & Dime women6

September 14/15: 10′s!

Fat Bastard19

Strength:

Take 10 minutes to establish a max box jump height. Then every 30 seconds for 6 minutes do 1 box jump at 85% of your max height.

WOD:

10!

10m sprints

Burpees

then

20 squat cleans (155/105)

Fat Bastard19

September 11/15: “343″

11951667_1019480648072893_8579143291405417389_o

WOD:

200m run

49 deadlifts (135/95)

49 wall balls (20/14)

49 kettlebell swings (53/35)

49 burpees

49 sumo deadlift high pulls (53/35)

49 hand release push-ups

49 weighted lunges (45/35)

200m run

11951667_1019480648072893_8579143291405417389_o

September 10/15: Open WOD 14.1

10285823_10101957500180950_1215006768113196253_o

Strength:

5×5 with PVC pipe–snatch balance and overhead squat, then break down of the squat snatch

WOD:

10 minute AMRAP

15 power snatches (75/55)

30 double unders

10285823_10101957500180950_1215006768113196253_o

September 9/15: 12-9-6-3 Ladder

10262795_10203728007747336_1838128059_o

Strength:

Find your 1 rep max of the floor press

WOD:

For time 12-9-6-3-6-9-12 of

handstand push-ups

power cleans (135/95)

box jumps

10262795_10203728007747336_1838128059_o

September 8/15: 15 Minutes of Pain

10636234_10152614167238286_9127026935652811459_n

Skill:

Pull-up strict work

4×3 strict pull-ups

5×3 strict chin-ups (hands reversed)

5×5 ring rows (as challenging as possible)

WOD:

15 minute clock for the following:

0:00 to 5:00 minute: AMRAP 5 pull ups, 10 wall balls, 15 air squats

5:01 to 10:00 minutes: 800m run (or as far as possible)

10:01 to 12:00 minute: MAX rep walking lunges

12:01 to 14:00 minute: MAX double unders

14:01 to 15:00 minute: MAX toes-to-bar

10636234_10152614167238286_9127026935652811459_n

September 7/15: Labor Day Shenangians!

10339479_10101957500170970_2085580172740924673_o

WOD:

3 rounds for time

400m run

6 deadlifts (155/105)

6 high-pulls

6 front squats

6 push-jerks

6 back squats

10339479_10101957500170970_2085580172740924673_o


Warning: Unknown: open(/home/content/01/6281601/tmp/sess_c30fibfrus1hgili0mq4ncgku2, O_RDWR) failed: No such file or directory (2) in Unknown on line 0

Warning: Unknown: Failed to write session data (files). Please verify that the current setting of session.save_path is correct () in Unknown on line 0