Archive for August, 2015

Monday, August 31, 2015

Posted: August 31, 2015 by jmdimitri in WOD

Back Squat

20 min to find 1 RM

– work in singles or doubles to 85%, then singles to 105% 



800m run

15 KBS (35/55)

10 Alt KB Lunges (hold 1 KB anyway, goblet, front rack, farmer’s carry) 


Oly 7pm

BB warmup 

1) 3 Pos Sn *top down


2) Sn Grip PP

5×3/65/70/75% of Sn

3) BSX20/+5# from last  

Friday, August 28, 2015*

Posted: August 28, 2015 by jmdimitri in WOD


Alt DB P. Snatch (15/25)

Russian Twist (R+L=1)

Touchdown Squats

V Ups 

100m swim/400m run


Oly 6 pm

BB Warmup

1) Snatch


2) Pwr Cln

4×2/work up to heavy dbl

3) BSx20/+5# from Wed 

Dominique wall walking

Thursday, August 27, 2015

Posted: August 27, 2015 by jmdimitri in WOD

For time:

10 Parallette shoot thrus

400m run

20 C2B Pull-ups  (Adv+10 MU)

400m run

30 Box jumps (20/24)

400m run

40 Burpees

400m run

50 AbMat Straight Leg sit-ups

400m run 


Wednesday, August 26, 2015

Posted: August 26, 2015 by jmdimitri in WOD

For Time & Load:


Complete Ascending Ladder

8 Rds:

8 Cleans (full or Pwr) / 15 Wall Balls (14/20)


Clean Loads:

1) 55/75

2) 65/95

3) 75/115

4) 85/125

5) 95/135

6) 105/155

7) 115/185

8) 125/205


*Take your time loading weights properly. Do not continue to add 10# plates, take the time to remove lighter weights and replace with 25s, 35s, etc. 

**If you can not complete the load list maintaining good form, complete 8 rds total of 8 cleans/15 wall balls.

*** Score is highest weight completed & time

Fitness Option:

8 Rds:

8 T2B/Knee Ups

8 HR Pushups

15 Wall Balls (14/20)


Oly 7pm 

BB warmup


5×2/work speed up to 75%

2)Pause @knee ClnPull

5×2/ work up to 100% with control


Tuesday, August 25, 2015

Posted: August 25, 2015 by jmdimitri in WOD

Strict Press
20 min to find your 2 RM


-then complete 1 set max reps (to failure) @80% of 2RM


“State Trooper Vincent”


Russian KBS (AHAP)

200m run


Honor this Hero with your best effort.

 Lake Charles, LA – Senior Trooper Steven Vincent, the 44 year old Lake Charles area trooper who was shot yesterday during the course of a traffic encounter, died just after 8:00 this morning, according to Superintendent of State Police, Colonel Mike Edmonson. Vincent was surrounded by family and friends when he died. Vincent becomes the first trooper killed in a hostile encounter since the murder of Trooper Donald Cleveland near Lafayette in 1977.


Trooper Vincent is survived by his wife, Katherine, 9 year old son, Ethan, his brothers, Louisiana State Police Trooper Terrell Vincent and Town of Iowa Police Chief Keith Vincent, as well as a large extended family.


During his 12 years of service he received thirteen awards and commendations including the department’s Professional Excellence and Meritorious Service Awards as well as numerous Unit Citations for his dedicated and selfless duty throughout the state. He had also served in the United States Army during Operation Desert Shield and Operation Desert Storm.


“Trooper Vincent epitomizes all that is great about our organization. He didn’t just believe in our core values, he lived them. The citizens of this state were well served by Vincent, and I know they join us in our collective grief,” Edmonson said.


In an earlier message announcing Vincent’s passing, Edmonson told members of the department, “we are heartbroken over this senseless and tragic death. Our thoughts and prayers are with his surviving wife, Katherine, and his son, Ethan, as well as his entire extended family. Steven was proud to serve as a Louisiana State Trooper and we were proud to count him among our ranks. This loss exacts an enormous emotional toll on the State Police family, but we will do what is necessary and proper to honor Steven and support those who knew and loved him. He will be missed but never forgotten.” 


Monday, August 24, 2015

Posted: August 24, 2015 by jmdimitri in WOD

Back Squat
20 min to find your 2 RM

-then complete 1 set max reps (to failure) @80% of 2RM


Emom 16 min:

Min 1) 12 Burpees

Min 2) 8 Pull-ups

Min 3) 8 Front Squats (75/115)

Min 4) 8 HSPU 


Oly 7pm

BB warmup









How many of you miss the tent?

Friday, August 21, 2015

Posted: August 21, 2015 by jmdimitri in WOD

For time:

Run 800m/Swim 200m

50 HR Push-ups

Run 400m/Swim 100m

50 Plate 2 Toes (15/25)

Run 400m/Swim 100m

25 HR Push-ups

Run 400m/Swim 100m

25 Plate 2 Toes

Run 200m/Swim 50m


If Rain:

5 RFT:

20 Alt Renegade Rows (AHAP)

100m Row

15 KB SDLHP (35/55)

100m Row  

Oly 6pm

BB warmup

1) 2Cln+1Jrk=1





2) Sn Pull




3) 3:3:3 Tempo OHS

5×2/75% of Sn