8 / 31 / 2012

“Helen”

3 Rounds

Run, 400m

21 Kettlebell Swings, 1.5 / 1

12 Pullups

20 minute cap

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