Friday, May 31, 2013

Happy Bday KAT 4 RFT 33 KBS (35/55) 33 kb SDLHP 200m swim/400m run Endurance: 3 Rds 400m row/run 3 Rds Cindy Sarah's last WOD We're going to miss you Sarah!!!

Wednesday, May 29, 2013

Back Squat 3-3-3-3-3 Broad Jump to Height 2-1-2-1-2 30 Mtn Climbers (R+L=1) 30 Back Squats (65/95) 30 Wall balls (14/20) 20 Mtn Climbers 20 Back Squats 20 wall balls 10 mtn climbers 10 Back Squats 10 wall balls Endurance Add on/Option: 5 Rds 20 calorie row 20 Ab mat situps

Tuesday, May 28, 2013

Buy in: 50 Dubs 10-9-8-7-6-5-4-3-2-1 Power Snatch 65/95 Burpee 200m run Cash out: 50 dubs Core: 3 Rds 10 Plank walk ups (R+L=1) 15 Wtd GHD 15/25 Endurance option: 10-9-8-7-6-5-4-3-2-1 Burpee 200m run

Monday, May 27, 2013

Memorial Day Murph “Murph” 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.

Friday, May 24, 2013

Warmup: 10 PVC pass thrus 10 Air Squats 10 lunges 10 mtn climbers 10 med ball cleans 10 ghd 10 V-ups 36 Ring Dips-Happy Bitrthday Danny 5 RFT 50 Dubs/150 10 Front Squats 75/115 3 wall walks 10 Front Squats 75/115 50m walking lunge Swim wod: 5 RFT 100m swim 5 in & outs 20... Continue Reading →

Tuesday, May 21, 2013

Back Squat 2-2-2-2-2 Kneeling Jumps 2-1-2-1-2 Kneeling jumps http://vimeo.com/m/56251124 12 min amrap 25 HR pushups 200m run 2 min rest 12 min amrap 25 KBS 35/55 200 m run 2 min rest 100 Dubs/300 singles Coach Julie competing at #4# in Montgomery, AL where she won 1st place Advanced Female

Monday, May 20, 2013

Hang Squat Clean 4 x 2 Tommy Mac 2 Rds 12 Burpees 12 Thrusters 65/95 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 OHS

Friday, May 17, 2013

Swim wod 20 min amrap 100m swim 20 HR pushups 20 Goblet squats 35/55 20 KB walking lunges 35/55 Non swim wod 200m run 20 min amrap 20 HR pushups 20 Goblet squats 35/55 20 KB walking lunges 35/55 *1 kb, alternate hands as needed.

Tuesday, May, 14, 2013

A) 30-20-10 Power clean (95/135) KBS (35/55) B) 5 Rds 35 Dubs/105 singles 200m run Endurance Option: 6 Rds 20 KBS (35/55) 10 Box jumps (24/30) 200m row

Thursday, May 9, 2013

5 RFT 25 KBS (35/55) 25m kb oh carry Right 25m kb oh carry Left 50 Dubs/150 singles Core: 3 Rds 15 WTD Abmat 15/25 10 GH raises Endurance: 4 rds 400m run 50 dubs 25 air squats

Tuesday, May 7, 2013

10-8-6-4-2-4-6-8-10 Cleans (full) (75/115) Push Press Burpees Finisher: 3 rds 10 pistols (total) 10 plank walk ups (total) 10 ghd (adv=wtd ghd, 15/25)

Friday, May 3, 2013

Deadlift 6 x 5 21 Deadlifts (155/225) 21 KBS (35/55) 50 Dubs/150 singles 15 Deadlifts (155/225) 15 KBS (35/55) 50 Dubs/150 singles 9 Deadlifts (155/225) 9 KBS (35/55) 50 Dubs/150 singles Endurance Option: 7 Rds 20 cal row 50 Dubs Rest 1:1

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