5-3-2-2-1

Back squat

You guys are supposed to know what I'm thinking, not what I write.  :)  The WOD was supposed to be power snatches, not power cleans.

15 Wall balls
10 knees to elbows
5 Hand stand pushups

4 rounds for time

Burpen Randy

75 Power Cleans for time  75/45

After each set of 15, do 5 burpees.  Time stops when you do your last set of burpees.

10 Box Jumps 30/24
10 KB Goblet Squats  53/35
25 Double Unders

5 Rounds for time

Today's WOD is a partner workout.  Pick a partner and each of you complete half of the reps.

"Man down"

50 Deadlifts 225/185
60 burpees
70 shoulder to overhead 135/95
80 pull ups
90 front squats 135/95
100 hand release push ups

1 round for time.

EMOM 15 minutes

3 power cleans 155/115

Then....
4 minute AMRAP

sit ups

10 overhead squats 95/65
10 knees to elbows

5 rounds for time

Question asked and ANSWERED!!!

Check out Shauna's Facebook page for the video.  Darcy Holt dead lifted 300 pounds!!

A.
Against a 8 minute clock -

10 -->1
clapping push ups
wall balls

rest 3 minutes

Then:
B.
100 double unders for time

If you finish part A early, you get extra rest!!

Part A:
5-3-2-1
Deadlift

Part B:

4 Thrusters 115/85
8 Burpee Box Jumps 24/20
12 Situps

6 rounds for time

The only question in my mind for today's workout - Is today the day that a woman breaks the #300 mark on her deadlift.

As you guys are aware, tomorrow is Martin Luther King Day.  I think it's important to remember what Dr. King was trying to teach.  Dr King encouraged us to judge a person not by their outside appearance, but to judge people by their character.

On Facebook, a person asked if we were doing a "Hero WOD" today.  We aren't.  Not because Dr. King wasn't a hero, but because those WOD's are reserved for public servants; our fallen soldiers, police officers, and fire fighters.  That being said, I think we should consider the lesson Dr. King was trying to teach.  Do you judge others by their character, or by their appearance, social status, religion, or national origin?  If you do, this is a good day to reflect on why you think the way you do and examine your beliefs.

Todays WOD

100 Pullups for time

Trudy asked me tonight if we could do a hard, long workout.

So, this one is going to suck.

Introducing the "Trudy":

21-18-15-12-9-6-3

Deadlift  135/95
KB Swings  53/35
Box Jumps  24/20
Overhead weighted walking lunge steps 25/10 (we need a chance to catch our breath from all of those deadlifts and box jumps.)

10 thrusters 95/65
10 knees to elbows

4 rounds for time

50 Double unders
40 Push ups
30 Air squats
20 Sit ups
30 Air squats
40 Push ups
50 Double Unders

1 round for time.

Workout 12.3

15 Box Jumps 24/20
12 Push Press 115/75
9 Toes to Bar

18 minute AMRAP

Score is total rounds completed plus reps of unfinished round.

5 squat cleans
10 pull ups

15 minute AMRAP

Hey guys and gals,

I wanted to send each of you a personal "Thank you" from all of us at the gym.  When we lost the opportunity to work out at the school, we didn't know what we were going to do.  Because of your commitment to fitness and your commitment to living a healthy lifestyle, we found a building, equipped it, and now have the opportunity to train together. We love the opportunity to spend some time working with you as you work toward your fitness goals.  Thanks for giving us this opportunity to get to know all of you.  Without each of you, the gym wouldn't be nearly as much fun as it is.  You guys are AWESOME!!

50 double under buy in

then 4 rounds of:

20 air squats
15 sit ups
10 slam balls 20/15

then

50 double under buy out

time starts with and ends with double unders

13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 /95pound Clean and jerk, 6 reps

6 Toes-to-bar

135/95 pound Clean and jerk, 9 reps

9 Toes-to-bar

135/95 pound Clean and jerk, 12 reps

12 Toes-to-bar

135/95 pound Clean and jerk, 15 reps

15 Toes-to-bar

135/95 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

21-15-9

Ring dips
Box Jumps  24/20

Today's workout is broken into two separate parts.

Part A (Not for time)

8-10 hand stand pushups (or max handstand hold)

8-10 toes to bar

3 rounds

Part B (For Time)

7 Power Snatch  115/85

7 Bar over Burpees

7 Rounds for time

5 clean and jerks  135/95
10 wall balls 20/15
25 double unders

5 rounds for time

6 hand stand push ups
12 chest to bar pull ups
24 weighted walking lunges 35/20

5 rounds for time

5 rounds for time:
12 push-ups
12 KB swings 62/45#