120827

Strength:2-2-2-2-2-2-2  Push Press15 Minute AMRAP:30 Rope Whips20 Tire Flips w/Jump Through15 Burpee Box Jumps (24/20)20 Wall Balls (20/14)200m Plate Run (45/25)

120824

Swim WOD 100m swim 15 plate fetches 5 deck squats 100m swim 10 plate fetches 10 deck squats 100m swim 5 plate fetches 15 deck squats 100m swim

120823

15-1 13-3 11-5 9-7 7-9 5-11 3-13 1-15 Curtis P's (65/95)-HSPU 1Curtis P= Power Clean, Rt Lunge, Lt Lunge (bar in front rack position) + Push Press

120822

"Jason" 35 Burpees Then: 3 Rds 800m run 50m walking lunges 5 burpees 50m broad jumps 5 burpees 50m bear crawl

120821

4 x 3 Behind the Neck, Snatch Grip Push Press(heavier ea set) 5 Rounds 15 Body weight Deadlifts 15 KB Swings (35/55) 15 Wallballs (14/20) 15 Double unders(x4 for singles) 200m run

120820

7X2 Pause Front Squats (3 FULL seconds at bottom) – heaviest possible, rest 60 sec. between sets -then- 6 rounds for total working time: 100m Shuttle Run (10m sections) 15 HR Pushups 15 Hang Squat Clean Thrusters 95/65#

120816

5 Rounds:1 Minute at Each Station- Deadlift - Snatch- Hang Clean1 Minute rest between roundsJimmy and Kenneth from Phenom with the 9am crew

120815

10 Front Squats (155/105) 20 Pullups 30 KB Swings (55/35) 40 Abmat Situps 50 Burpees 800m Run 50 Burpees 40 GHD Extensions 30 SDLHP (95/65) 20 T2B 10 OH Squats (155/105)

120814

Strength: 3x5 Deadlift 5 Rounds for Time: 5 HSPU 10 Back Squat (225/155)(275/185) 20 Push Press (95/65)(135/85) 40 Sledge Hammers (20L/20R) 200m Sprint

120813

Skill:4x10 OHS4x10 BSFor Time:50 Wall Balls (20/14)25 T2B40 Wall Balls20 T2B30 Wall Balls15 T2B20 Wall Balls10 T2B10 Wall Balls5 T2B

120808

5x 7 min amraps (7 min on ea couplet with 1 min rest between) A) row 200m + 21 pushups B) 21 ballslams+9 burpees C) 21 squats + 9 k2e D) 21 jumping lunges + 9 wallballs E) 21 OHL (plate)+9 KBS

120807

4 x 3 Push Press, heavy 40-30-20-10 SDLHP 55/75 Box jump Push Press Dubs jump rope singles are 4 x dub# (160,120,80,40)

120806

Back Squat (15 min max) 4x3, heavy 4 rds 20 power cleans 65/95 20 burpees over bar 20 HR pushups

120803

Swim WOD50m Swim50 Burpees50m Swim50 Squats50m Swim50 Thrusters (65/45)50m Swim50 OHS (65/45)50m Swim50 KB Swings (55/35)

120802

"Whitten" Five rounds for time: 22 KB Swings (55/35) 22 Box Jumps (24/20) 400m run 22 Burpees 22 Wall Balls (20/14)

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