"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post time to comments.

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We will be open at 8 am and 9 am for two classes.  This one should be fun.  Hope to see everyone there.  The girls weight on this one is 65 lbs.  

Hey guys- plan on a hero WOD on Monday. We are planning two classes. One at 8 am and one at 9 am. We will be closed the remainder of the day.

WOD for Friday

16 minute AMRAP

4 KB swings
4 pull-ups
25 double unders
8 KB Swings
8 pull-ups
25 double unders
12 KB swings
12 pull-ups
25 double unders
16 kb swings
16 pull-ups
25 double unders
.......
And so on until time expires

Fight gone bad

3 rounds

Wall balls 20/15
Sumo deadlifts high pulls 75 lbs
Box jumps 20"
Push press 75 lbs
Calorie row

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

400 m run with kettlebell or dumbbell 53/35

Then....

12 Min AMRAP
30 Double Unders

5 Ground To Overhead (135/95)

4 rounds for time

Run 400 meters
5 burpees
10 toes 2 bar
15 kb swings 53/35
20 sit-ups

Partner WOD 

50-40-30-20-10

Deadlifts 225/155

Push presses 115/75

Box jump overs 24/20

One partner works, the other rests.  All deadlifts complete before moving on to push presses, etc. 

Some of you guys saw the climbing rope arrived, finally. I couldn't find a way to hang it securely, and don't want anyone to climb until we have an opportunity to show you some different techniques to save your hands. Obviously, we don't want anyone to fall and get hurt.

10 hang snatch 95/65
8 burpees
6 box jumps
4 CTB pull-ups
2 hand stand push-ups

4 rounds for time.

I hope everyone has a great weekend!

2 wall walks
30 second plank
200 m run

12 minute AMRAP

25 wall balls 20/15
25 double unders

6 rounds for time

3 rounds for time

Run 800 meters
10 Front squats 185/135
1 jerk 185/135
20 pull-ups

25 minute time cap

4 squat cleans 115/75
8 box jump overs
12 OH weighted walking lunges 45/25
24 double unders

5 rounds for time

10 dead lifts 135/95
15 bar over bar facing burpees
10 dead lifts 185/135
15 bar over bar facing burpees
10 dead lifts 225/185
15 bar over bar facing burpees
10 dead lifts 275/225
15 bar over bar facing burpees
10 dead lifts 315/275
15 bar over facing burpees
10 dead lifts 365/315
15 bar over burpees
10 deadlifts 415/365
15.....

As many reps as possible in 21 minutes.

---------------
Then rest 5 minutes

Sprint 400 meters for time

100 wall balls
100 push-ups
100 sit-ups
100 airsquats

In order. Each movement must be completed before going onto the next movement.

1600 m run
100 medball sit ups 15#
For time

Then....
4 wall walks
At the wall of each walk, perform 4 shoulder touches

3 power snatch 115/75
3 box jump overs 24/20
25 double unders
6 power snatch  115/75
6 box jump overs 24/20
25 double unders
9 power snatch 115/75
9 box jump overs 24/20
25 double unders
12 ......
12.......
25 ......

AMRAP 16 minutes

Score is total reps completed

Then

10 Turkish get ups 53/35 (5 each side)

3 rounds for time of:

20 Hand-Release Push-Ups
20 Russian KB Swings 70/53#
20 Sit-ups

Rest 5 min

For time:

400m Farmer Carry 55/35# (each hand)
30 Burpee Pullups.

Run 400 meters
15 toes to bar
30 thrusters 65/45
Run 800 meters
15 toes to bar
30 thrusters
Run 400 meters

Work to a one rep maximum push jerk. Focus on form and getting under the bar.

Then

9 push press 95/65
7 Russian kb swings 70/53 (eye level)
5 burpees
3 wall walks

14 minute AMRAP

6 rounds

Run 400 meters for total time. These should be faster than your mile pace.

Rest 1:1

That means if it takes you 1:30 to run 400 meters, you then rest 1:30 before starting your next run. If it takes you 2:00, then you rest 2:00 minutes between each run.

50 double under buy in
10 pull ups
1 hang clean 95/65
9 pull ups
2 hang clean
8 pull ups
3 hang clean
7 pull ups
4 hang clean
6 pull ups
5 hang clean
5 pull ups
6 hang clean
Etc to
1 pull up
10 hang clean

This will be the last week of "summer schedule." Starting August 11th, we will do mornings from 5-7.

Afternoon kid classes will go back to 4-5.

Evening times will be back to 5-7.  I know it's still hot, but kids are back to school, so ....

Starting in September, we may add a class in the morning from 8-9:30.  Ask around and see if that is a time people might come.

Please spread the word.

Today's WOD

21-15-9

Dead lift 225/185
Ring dips