Saturday 10/31 Barbells for Boobs

Donate here:
https://fundraise.barbellsforboobs.org/fundraise?fcid=504880 

Clean Warm Up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)

Double Ping Pong Grace
*Each partner must complete 60 reps of clean and jerk*
w/95 m/135

Friday 10/30 Test Week #10

Friday

Snatch Warm up

5x

Bar on back press force the extension

OHS with a 3 second pause

Drop snatch

Snatch technique

TEST

(W) Test #10

9 minutes to find your 1 rep max snatch

Then

2 minute AMRAP

20 lbs minus your heaviest successful lift

In comments post reps

Thursday 10/29 Test Week #10

The CrossFit Warm up

3 rounds of 15 reps of: 

Samson Stretch (30 seconds)

OHS

Sit-ups 

Back-extensions 

Pull-ups 

Dips

Skill

Thruster

WOD

Fran

21-15-9

Thrusters w/65 m/95
Pull ups

Wednesday 10/28 Test Week #10

Warm up

Band sprinting drills

1 mile run

-back peddle

-side shuffle

-carioca

-sprint

-broad jump 10m

Skill

Movement standards

TEST

(G) Test #6

B2B Tabata squats

Score is low

(M) Test #1

600m run max effort

(W) Test #8
1 minute max effort stone GTS W/#95 M/#145

Less the 17 hours left.....

Help us make a change buy a shirt or hoodie today!

Warrior Events was founded in 2008 by John O’Leary whose passion was and is to give back to our military in a very respectful way and to know how much they and their loved ones are appreciated for their immense sacrifices. We are very fortunate that Warrior Events is located in Annapolis, MD which is very close to the National Military Medical Center in Bethesda, MD where those who we assist are currently going through therapy.

Warrior Events is a 501 3(c) organization based in Annapolis, Maryland. Its sole purpose is to enrich the lives of those wounded while serving our country as well as the lives of their family members. With the help and support of our community, 
Warrior Events hosts monthly events for these warriors and their families to show our appreciation for their immense sacrifices. Events such as sporting events, spa days, date nights, and much more have helped us develop meaningful and long-lasting relationships with these Americans. 

Warrior Events fundraises throughout the year to raise money to grant wishes for these warriors.   Our mission is to provide opportunities for interaction, enjoyment, and camaraderie for our warriors, and to raise awareness and appreciation among the public.

Battle of the Titans IV At Vision Sports Club, Pearl River, NY.   
AMRAP-Vision Sports Club will be hosting an all men’s TEAM competition/Charity event. The event is dedicated towards the men & women that serve or have served in our armed forces.    

100% of all donation will go to the Warrior Events. http://www.warriorevents.net/     

Each TEAM is required to donate a minimum of $150 for the cause. This donation will be considered part of your registration. Purchase a shirt or make a donation to the link above.

Each box can have a max of 4 TEAMs (one TEAM is considered 4 men)   
 **Each TEAM is responsible for a JUDGE (MANDATORY)**   
 *****We are limiting the number of TEAMs competing. Please e-mail us at amrapfitness@hotmail.com for part of registration, forward your TEAM name, box you are representing, and donation receipt.*****     

Remember, each TEAM is responsible for a MANDATORY minimum of $150 donation to Warrior Events for finalizing registration. Donations are due Saturday October 31st.About Warrior Events 

Tuesday 10/27 Test Week #10

Warm up

Rowing Technique 3

Rowing drills

2 minutes light rowing

3x

-10 drive

-10 pry

-10 reach

-10 full strokes

Tabata row

TEST

(M) Test #16

12 minute Max distance row

(W) Test #17

3 minute AMRAP
KBS w/35 m/53

Monday 10/26 Test Week #10

MB Warm up #2

4x

Lateral shuffle MB tosses

MB rotations

Partner wall ball shots

Skill

Movement standards

WOD

Angie

100 pull ups

100 push ups

100 sit ups
100 squats

10/25 Motivation

Hero Saturday

U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.

Warm up

800m run

Skill

Barbell movements and building up to working weight

WOD

PK

5 Rounds for time of:

10 Back Squats w/155 m/225

10 Deadlifts w/185 m/275

400m Sprint!
Rest 2-Minutes

Friday Week#9 Speed

Snatch Warm up

5x

Bar on back press force the extension

OHS with a 3 second pause

Drop snatch

Snatch technique

Skill

Movement standards

WOD

Tabata the following (w/45 m/75)

-Hang power snatch 

-Shoulder to OH
-SDHP

Thursday Week#9 Speed

Warm up

Rowing Technique#3

Rowing drills

2 minutes light rowing

3x

-10 drive

-10 pry

-10 reach

-10 full strokes

Tabata row

Skill

Rope climb

WOD

5 minute AMRAP

10 calorie row
1 rope climb

Wednesday Week#9 Speed

Junk Yard dog Warm up

3 minutes jump rope

2x

T-jumps x 5

Jump over crawl under x 5

Skill

Thrusters

Partner WOD

20 minute AMRAP

4 burpees

6 pull ups

8 thrusters w/65 m/95

(Partner #1 completes a whole round/ #2 then completes a whole round/ continue until time is up)

Tuesday Week#9 Speed

Clean Warm up

Band rack stretch

Bar behind neck force extension both directions

Front squats

Clean technique

WOD

5x

20:40

-Ring dips

-Pistols
-Power cleans w/85 m/115

Monday Week#9 Speed

Warm up

Midsection

2 minutes of double unders

3x 15 of:

-      Hollow rocks

-      Tucks

-      V-ups

-      Sit ups

-      TTB

Skill

Movement standards

WOD

Tabata the following:

-Battle rope

-Air bike
-Ski

10/18 Motivation

Hero Saturday Week#8 Volume

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

MB Warm up #2

4x

Lateral MB tosses

MB rotations

Partner wallball shots

Skill

Thrusters

WOD

Holbrook

10 Rounds each for time:

5 Thrusters w/85 m/115

10 Pull-ups

100m Sprint
Rest 1-Minute

Friday Week#8 Volume

The CrossFit Warm up

30 seconds Sampson stretch on each side

3x 15

OHS

GHD sit ups

GHD back ext

Pull ups

Dips

Skill

Movement standards

WOD

21-15-9

Box jumps
Pull ups

Thursday Week#8 Volume

Snatch Warm up

5x

Bar on back press force the extension

OHS with a 3 second pause

Drop snatch

Snatch technique

Partner WOD

23 minute ping pong

(w/95 m/135 for snatch weight)

3 snatches from high hang (each)

6 burpees over monorail (each)

3 snatches from knees

30 double unders (each)

3 full snatches from floor (each)
12 calorie row (each)

Battle of the Titans IV Saturday 11/14

Gentleman,

Saturday 11/14 AMRAP-Vision will be hosting our 4^th annual Battle of the Titans. Details for the event can be found here: https://www.facebook.com/events/116423725379444/

I would like to know if any of you could commit to the day and represent AMRAP?  As of now it is going to be a small competition. I would love to have a few teams. Please, contact me and let me know.

This is for everyone:

Please, come show your support that day by volunteering, judging, or help move equipment. I would greatly appreciate any help. In addition, help spread the word on what we are doing 11/14.

If you cannot attend or partake you can still show your support by purchasing a shirt or hoodie. Part of your purchase will go towards the cause. Apparel for the event can be purchased here: https://www.bonfirefunds.com/warrior-event-2015-battle-of-the-titans

Please contact me with any questions or concerns.

Thank you,

Coach

Wednesday Week#8 Volume

Warm up

The Complex

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

HSPU

WOD

4 rounds of:

20 OHS w/65 m/95

400m run
20 HSPU