8 / 31 / 2012
“Helen”
3 Rounds
Run, 400m
21 Kettlebell Swings, 1.5 / 1
12 Pullups
20 minute cap
Archive for month: August, 2012
8 / 29 / 2012
Skill
10 min of Muscle Up work
For Time
40 Double Unders
30 Overhead Lunges, 45 / 25 lbs
20 Medball TGU’s
10 HSPU’s
20 Medball TGU’s
30 Overhead Lunges, 45 / 25 lbs
40 Double Unders
20 minute cap
8 / 28 / 2012
Strength
Strict Press
5 x 3 EMOM
7 Rounds
7 Deadlifts, 135 / 95 lbs
7 Front Squats, 135 / 95 lbs
20 min cap
8 / 27 / 2012
^—–Kyle ^—–Joe
Happy Birthday guys!! We hope it’s a good one.
Kyle & Joe W’s B-Day WOD
C – C – C – Combo WOD
3 Rounds
8 Strict Pullups
27 K2E’s
8, One Arm KBell Clean & Jerks, 1.5 / 1
21 KBell Goblet Lunges, 1.5 / 1
8, One Arm KBell Clean & Jerks, 1.5 / 1
25 minute cap
8 / 25 / 2012
Happy Birthday Buddy! P.S. It’s not cool to push down little girls.
Ryan’s Surprise Party!
3 Rounds
Run, 800m
25 Deadlifts, 165 / 115
24 Burpee Box Jump Overs
40 minute cap
8 / 24 / 2012
The Story of Fran
Warning!! Not Work Safe!.. Contains some language
“Fran”
21 – 15 – 9
Thrusters, 95 / 65 lbs
Pullups
15 minute cap
8 / 23 / 2012
Coach B.
Strength
Front Squat
1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1
(5rm)
5 Rounds
6 Split Snatches, 115 / 80 lbs
25 Double Unders
20 minute cap
8 / 22 / 2012
Strength
HSPU EMOM
5 x 5
2 Rounds
400m Farmers’ Walk 1 arm, 1.5 / 1
50 Squats
400m Farmers’ Walk 1 arm 1.5 / 1
50 Sit-ups
25 minute cap
8 / 21 / 2012
A little back accessory work.
Strength
Bent Over Row
4 x 8
15 minute Amrap
10 SDHP, 75 / 55 lbs
10 Push Press, 75 / 55 lbs
10 Box Jumps, 24 / 20
8 / 20 / 2012
Caleb Williams
Strength
Deadlift
6 x 5 @ 65%
5 Rounds
3 Power Cleans, 165 / 110 lbs
4 Front Squats, 165 / 110 lbs
5 STO, 165 / 110 lbs
15 minute cap