As you guys know, we are only open for one workout tomorrow.  We'll see you there at 10 am.  I wrote this workout for teams of 3, so make sure you have two other people to workout with.

2016

150 knees to elbows
150 KB Swings 53/35
150 wall balls 20/15
150 push ups
1000 yard row
150 pull ups
150 squats with empty bar
116 box jumps 24"

Only one partner can work at a time.

15 Thrusters 115/75
15 T2B
3 rope climbs
12 Thrusters
12 T2B
2 Rope climbs
9 Thrusters
9 T2B
1 Rope climb

5 DB hang squat snatch left arm 50/35
5 CTB pullups
5 DB hang squat snatch right arm 50/35
5 CTB pullups

4 rounds for time.

10 sumo deadlift high pulls 95/65
10 wall balls 20/15

10 rounds

Gym schedule for this week:
Monday
5-6 a.m.
8-10 a.m.
5-7 p.m.

Tuesday
5-6 a.m.
5-7 p.m.

Wednesday
5-6 a.m.
8-10 a.m.
5-7 p.m.

Thursday
10 a.m. Special New Year's WOD!!

Friday
Closed!
Happy New Year
54 days to the Open!!

Merry Christmas everyone!!!

It's time for our annual 12 days of Christmas WOD.  It's always fun.  The gym will be open at 8:00 am.  We will be closed Christmas Eve evening, and Christmas Day.  If you have family in town, and they'd like to come workout, please invite them.  We'd love to spread some Christmas cheer!!!

12 Days of Christmas.

1 - Dead lift
2 - Front Squat
3 - Push Press
4 - Hang Power Clean
5 - Hand release push ups
6 - Pull ups
7 - Walking lunges
8 - KB Swings 70/53
9 - Situps
10 - Double Unders
11 - Wall balls 20/15
12 - Power Snatch

RX is 95/65 for all the weighted movements.  RX + is 115/75.

------------------------------------------------------------------------------

I'd like to take just a minute to thank all of you guys who've made this gym possible.  We enjoy all of you so much.  Thanks for coming in, and letting us help you meet your fitness goals.  You guys are awesome.

50 double unders
40 shoulder to overhead 115/75
30 weighted walking lunges 45/25
20 hand release push ups
30 weighted walking lunges 45/25
40 shoulder to overhead 115/75
50 double unders

1 round for time.

0-4:00 AMRAP

25 calorie row
25 wall balls

rest until 5:00
5:00-9:00

25 dead lifts 185/135
25 wall balls

rest until 10:00
10:00-14:00

25 burpee box jumps
25 wall balls

rest until 15:00
15:00-19:00

25 calorie row
25 deadlifts
25 burpee box jumps
25 wall balls

Each of these are scored separately.  There should be a score for each portion.  Have fun!!!

Gym hours for the week:
Monday-Wednesday=regular hours
Thursday=8 a.m. class only--Twelve Days of Christmas celebration work out!
Friday & Saturday=closed

Merry Christmas!!!

2 rounds for time

30 overhead squats 95/65
20 burpees
10 CTB pullups

Sorry. .. gym is not opening tonight. We'll try to open tomorrow.

“Skittles”

Red 4 Chest to bar

Green 4 HSPU

Yellow 10 Wallball 20/15

Orange 10 Box jumps 24/20

Purple 5 Deadlifts 225/185

Draw the same color twice:five burpee penalty

Bring your own bag of skittles, draw until the bag is empty.
Your choice to eat then or not.

Alright guys, we are hoping to do the skittles workout on Friday. Plan on bringing a bag of skittles to the gym when you show up Friday.

Annie

50-40-30-20-10
Sit-ups
Double unders

Deadlift
3@ 60%
3@ 70%
2@ 80%
2@ 90%
1@ 95%

4 rounds
10 box jumps 30/24
20 ghd sit ups

30 minute AMRAP with a partner

25 hang power cleans (130/85)
*partner holds hang position

25 thrusters (130/85)
*partner holds front rack

25 burpees over partner

25 toes to bar
*partner hangs from rig

25 handstand push ups
*partner holds handstand

25 calorie row

front squat
5@60%
5@70%
3@80%
3@90%
1@95+%

then....

"Ricky" (almost)
AMRAP 20 minutes
10 pull ups
5 dumbbell deadlifts 50/40
8 push press 135/95

10-9-8-7-6-5-4-3-2-1
overhead squats 95/65
box jumps 24/20
after each round perform one rope climb

12 burpees
9 kettlebell swings 62/53
15 sit ups

5 rounds

back squat
5 @ 65%
5 @ 75%
5@ 85 %
5+ @ 90%
(as many reps as possible @ 90%!)

then

7 minute AMRAP
3-6-9-12-15. . . .
shoulder to overhead (115/75)
pull ups

Every 30 seconds for 5 minutes (10 rounds)
3 touch and go power cleans at 60% of your 1-Rep Max

Then....

7 rounds

35 double unders
1 squat clean 135/95 (or heavier if you wish)

*you get one attempt at the squat clean, if you miss, move one to the next round
*score total weight of squat cleans AND time to complete 7 rounds

Example: If you lifted 100 pounds six times (one missed lift) and completed the total workout in 8:21, your score would be 600 pounds and 8:21.

21-18-15

Wall balls 20/15
Box jump over

Rest 1 minute

15-12-9

Wall balls
Box jump overs

Rest 1 minute

9-6-3

Wall balls
Box jump overs

3-3-3
squat clean
These are touch and go,if you drop the bar then go down in weight. Find a 3 rep max.


50 pullups
40 kettlebell swings 53/35
30 calorie row
20 toes to bar
10 push ups

1 round

4 rounds
10 clean and jerk 135/95#
25 wall balls 20/15#

row 1000 m
10 unbroken thrusters 135/95#
row 750 m
20 unbroken thrusters 95/65
row 500 m
30 unbroken thrusters 65/45
row 250 m
40 unbroken thrusters 65/45

all for time

**any time the thrusters are broken (the bar is placed on the ground during a set,) immediately do 6 burpees over the bar.

3 rounds

21 toes to bar
15 handstand pushups
9 front squats 135/95

We have a great Thanksgiving wod ready for tomorrow....see you at 7 am!

Push press
5@65%
5@75%
5@85%

then...

10 handstand push ups
20 pistols
40 double unders
4 rounds for time

This week we will be open regular hours on Monday, Tuesday, and Wednesday.  We will be closed Thursday.  Friday we will be open at 8 to 10 only. Happy Thanksgiving!!

Back squats
Warm up then complete
5@65%
5@75%
5+@85% (max reps here)

Then
AMRAP 12 minutes
50 calorie row
40 deadlift 135/95#
30 hang clean 135/95#
20 shoulder to overhead 135/95#

21-15-9

Power cleans 135/95
Ring dips

McGhee Lite

15 minute AMRAP

5 deadlifts 185/155#
13 push ups
9 box jumps 24/20"

Okay--I figured it out.  This was the challenge wod from 12 weeks ago.

Level 1 WOD 

500 meter row

40 air squats

30 situps

20 pushups

10 pullups

Level 2 WOD

12 minutes :

5-5-5 back squat

3-2-1 Push jerk

Then:

30-25-20

overhead squat  95/65

burpee box jumps 24/20

between each round: Do 50 double unders.

Warm up
4:00 Tabata Hollow rocks

then

40 double unders
30 ghd sit ups
20 push presses 95/65
10 burpees

3 rounds

If you are completing your 12 week challenge, you need to redo the challenge workout Wednesday or Thursday and compare your results.  If you have no idea....do the baseline and see the improvement!

Death by 10 m sprints
Minute 1 = 1x10 m
Minute 2 = 2x10 m
Minute 3 = 3x10 m
Minute 4 + 4x10 m

and so on until you are unable to complete the required reps in the time allotted

"Kutcshbach"
7 rounds for time
11 back squats 185/135
10 jerks 135/95

25 minute time cap

"The Three Wise Men"  (please read-- Washington Post: One Family, Two Sacrifices)

Jeremy
AMRAP 4 minutes
5 hang squat snatch 135/95
10 burpees over the bar

Rest 2 minutes
then

Ben
AMRAP 4 minutes
10 power clean 135/95
20 pull ups

Rest 2 minutes
then

Beau
AMRAP 4 minutes
15 box jump overs 24/20
30 wall balls 20/14

15 squat cleans 135/95
30 toes to bar
30 box jumps
15 push press 135/95
30 walking lunges with 45lb plate overhead
15 thrusters 135/95
30 pull-ups
30 burpees
200 double unders

21-15-9

Deadlifts 225/185
GHD sit-ups (2x reps) 42, 30, 18

Front Squat
3-5 reps every 3 minutes for 15 minutes

Then

EMOM - 15 minutes

Minute 1 - 10 ring dips
Minute 2 - 10 toes to bar
Minute 3 - 15 Kettle bell swings 62/45

Back squat

8 reps @65% of your 1 rep maximum
6@75%
4@80%
2@85%

Then:

9 sumo deadlift high pulls 95/65
12 bar over burpees
15 box jumps

4 rounds for time

15 minute time cap

EMOM

5 push-ups
10 sit-ups
15 air squats

25 minutes

10-1

Over head squats 95/65
CTB pull-ups

Then on the same clock

1-10

Power snatch
Toes to bar

3 sets of 10 single arm bent over rows--heavy but good form
3 sets of 8-10 ring dips

then

21-15-9
deadlifts 225/185
box jumps 30/24

20 minute AMRAP
with a partner

30 burpees
40 kettlebell swings 53/35
50 walking lunges

one partner works at a time, the other holds a ball overhead (20/15#)
break up reps however you wish...

"Pheezy"

3  rounds for time of:

5 front squats 165/105
18 pull-ups
5 deadlifts 225/155
18 toes to bar
5 push jerks 165/105
18 hand release push-ups

75 airsquats
50 double unders
25 pushups

2 rounds for time

20 Ghd sit ups
20 hang cleans 95/65

5 rounds

6 hand stand push ups
9 ring dips
12 toes to bar

AMRAP 12 minutes

2 minutes to complete:

row or run 250 m

squat cleans at 155/115 in remaining time

rest 4 minutes

4 rounds

score is number of squat cleans

75 thrusters 95/65
Every time you drop the bar, 15 pull-ups

800 m run
50-40-30-20-10
abmat sit ups (or ghds)
kettlebells 53/35
800 m run

800 meters hugging a 20 lb wall ball.  This should be at a walking pace. Do not put the wall ball on your shoulder. This is meant to warm up your back muscles for the row.

Then

8 rounds

250 meter row intervals. Rest 2:1

If the row takes 50 seconds, you would rest 1:40 seconds before beginning your next round.  These are "all out" intervals. These should be a complete sprint.  These leave enough time to sub people in and out on the rowers between sprint sets.

10 deadlifts 225/185
20 wall balls 20/15

5 rounds for time.

50 double under buy in
10 chest to bar pull ups
2 sumo deadlift high pulls 115/75
8 chest to bar pull ups
4 sumo dlhp
6 chest to bar pull ups
6 sdlhp
4 chest to bar pull ups
8 sdlhp
2 chest to bar pull ups
10 sdlhp
50 double under buy out

20 minutes AMRAP
 5 squat cleans 95/65#
5 push press 95/65#
20 alternating lunges (front rack) 95/65#

Using a dumbbell or kettlebell in each hand, complete the following:
4 rounds of
100 m farmer walk
15 dumbbell thrusters
20 weighted box step ups 24/20"

Make them as heavy as possible.

"Scooter"
On a 35 minute clock, with a partner:
Complete as many rounds and reps as possible in 30 minutes
30 double unders
15 pull ups
15 push ups
100 m sprint
 then 5 minutes
to find a one rep max partner deadlift

For the AMRAP, one partner works while the other rests, switching after a full round is completed.  If you're performing without a partner, rest 60 seconds after each round, and find a regular one rep max deadlift.

30 calorie row (or 400 m run)
30  wall balls 20/15
30 toes to bar
30 deadlift 185/135
30 burpee box jump overs 24/20
30 deadlifts 185/135
30 toes to bar
30 wall balls 20/15
30 calorie row (or 400 m run)

6 minutes to work to a one rep max bench press.  

10 minute AMRAP

10 box jump overs

10 alternating dumbbell snatches 40/25

10 burpees

A:

3 sets of 3-5 reps of bent over barbell rows.  Go as heavy as you can while keeping perfect form.
3 sets of 8-10 strict pullups.  If you can't do a strict pullup, use a band.

B:

15 KB Swings 70/53
20 Abmat situps
50 Double Unders

5 rounds

"Nancy"
5 rounds
Run 400 m
15 overhead squats 95/65

If you cannot squat to full depth with an overhead squat (any weight), you will scale to front squats.

3 power cleans at 50%
3 power cleans at 60%
2 power cleans at 70%
2 power cleans at 80%
1 power clean at 90%
1 power clean at 95-110%

Rest as needed between sets

Then...
100 burpees
every 2 minutes perform
5 pull ups

10 minute time cap
If not completed in the time cap (or if you feel you need extra conditioning), run 400m X 4, rest 1:1

400 m run/500 m row buy in
then....
21-15-9
hand release push ups
kettlebell swings 53/35
toes to bar

All for time

Back squat

5 @ 60%

3@ 70%

2@ 80 %

1@ 90%

Then...12 minute AMRAP

15 thrusters

35 double unders

Rx weight is 115/75

Rx+  is ascending weight 

Men = 95, 115, 135, 155, 175, 195, 215

Women = 65, 75, 85, 95, 115, 125, 135

The night session is now 5-7.  October and finally cool enough to start at 5;)

6 WEEK CHALLENGE 
For all of you who signed up for the 6 week challenge you need to do your metcon work out before Tuesday. I would like to meet and weigh in and do measurements Tuesday evening. If that doesn't work for you let me (Darcy) know and we can schedule a different time. Make sure you bring your papers to turn in! Good luck!!


WOD:
"Dead Karen"
For Time: W/ A Partner:
200 Wallballs (20/14)

*Partner 1 Completes 10 Wallballs
*Partner 2 Holds A Static Deadlift (205/155)

Switch & Repeat For 200 Reps - The Barbell Has To Be In The DL Up Position For WB Reps To Count.

Solo Version NOT Rx: (ONLY If We Have An Odd Numer Of People)
For Time:
150 Wallballs (20/14)
Every 10 Reps - 1 Deadlift (80%)
(CrossfitBelieve--thanks!)

30 burpees
15 snatches 75/45
30 burpees
15 snatches 95/65
30 burpees
15 snatches 115/75
30 burpees
15 snatches 135/95

AMRAP 16 minutes
only one bar may be used. .. must change own weights

10 Deadlifts 225/185
1 pull up
9 deadlifts
2 pull ups
8 deadlifts
3 pull ups
So on to
1 deadlift
10 pull ups

Warm up -

4:00 Tabata

hollow rocks

Then

100 double unders
75 Kb swings 53/44
50 wall balls 25/20
25 hang cleans 95/65
25 snatches 95/65
50 wall ball overhead walking lunges
75 Kb goblet squats 53/44
100 double unders

1 round

15.1
15 toes to bar
10 deadlifts 115/75
5 shoulder to overhead 115/75
AMRAP 9 minutes

Kelly

5 rounds
Run 400 meters
30 box jumps 24/20
30 wall balls 20/15

15 push presses 95/65
10 deadlifts 95/65
800 m run
3 rounds for time

400 m run
10 push ups
1 toes to bar
9 push ups
2 toes to bar
8 push ups
3 toes to bar
etc
1 push up
10 toes to bar
400 m run

80 wall balls
70 sit ups
60 lunges
50 kettlebell swings 53/35
40 calorie row
30 box jumps
20 shoulder to overhead 95/65
100 double unders

1 round for time

Level 1
10 minute AMRAP
5 thrusters 65/45
5 pull ups
10 thrusters
10 pull ups
15 thrusters
15 pull ups
etc....

Level 2
10 minute AMRAP
5 thrusters 95/65
5 chest to bar pull ups
10 thrusters
10 chest to bar pull ups
15 thrusters
15 chest to bar pull ups
etc...

In teams of 2, One person working at a time

100 Double Unders - Both members of the team must complete 100 double unders each, one person at a time
75 calorie row - combined - again, one person working at a time.  Cannot start rowing until both members have completed double unders.
50 box step ups 50lb dumbells for men/35 lb dumbells for women.  These steps up are partitioned however the partners wish to split them.  Cannot start box step ups until 75 calories have been rowed.

Level 1

300 single unders each
75 calorie row combined
50 weighted box stepups - 10 lbs in each hand.

Trudy will be at the gym in a few minutes...she would love some company!

Level 1 & 2

100 bar facing burpees
every three minutes, complete 3 pull ups and 3 pushups
time ends when the 100 bar facing burpees are complete

**bar must be set up on bumpers

level 1
21-15-9
calorie row
thrusters 75/45

level 2
27-21-15-9
calorie row
thrusters 95/65

10-9-8-7-6-5-4-3-2-1
Level 2                                                                                          Level 1
wall balls 25/20                                                                             15/10
toes to bar                                                                                      knees to elbow
walking lunges with wall ball overhead                                        same

1-2-3-4-5-6-7-8-9-10
Level 2                                                                                         Level 1
wall balls 25/20                                                                            15/10
ghd sit ups                                                                                     abmat sit ups
walking lunges with wall ball overhead                                       same

Level 1
AMRAP 15 minutes
5 squat cleans 75/45
5 bar over burpees

Level 2
AMRAP 15 minutes
5 squat cleans 155/115
5 bar over burpees

I will be at the gym at 10 am today, come wod with me!

level 1
21 deadlift 135/95
21 ring dip
30 second handstand hold
15 deadlift 135/95
15 ring dip
30 second handstand hold
9 deadlift 135/95
9 ring dip
30 second handstand hold

level 2
21-15-9
deadlift 225/185
handstand push ups

5 pull ups
10 push ups
15 sit ups

Every minute on the minute (EMOM)
Level 1 for 20 minutes
Level 2 for 30 minutes

Friends--we are asking that everyone help out by wiping down the equipment they use each session. It will help keep away those nasty strep bugs that are going around and will help keep Trudy's ocd in check:)
Thanks and happy woding!

Level 1
run 400  m
15 wall balls 20/15
15 box jumps 24/20

3 rounds

Level 2
run 400 m
30 wall balls 20/15
30 box jumps 24/20

4 rounds

Skill work (all levels)

strict pull ups x 10

**if you can do 3+ strict pull ups, add weight

Level 1/2

"Helen"

run 400 m

21 kettlebell swings 53/35

12 pull ups

3 rounds for time

**level one will scale kb weight and  pull ups as needed

Skill Work (all levels)
Push press
3X3

Jerk
3X3

Then--
time starts here

Level 1:
9-7-5
burpees
pull ups
push press

Level 2:
9-7-5
burpee pull up
squat snatch

Then--
All levels
200 m farmer carry 70/40 each hand--walk, don't run!
200 m lunge
800 m run

time ends here

Level 1

100 wall balls 15/10 to a 9 foot target

every 10 reps, stop and do 

5 knees to elbow or abmat sit ups

Level 2

100 wall balls 25/20 to a 10 foot target

every 10 reps, stop and do 

5 toes to bar

Skill work (all levels)
every 2 minutes on the minute (E2MOM) for 8 minutes (4 sets)
minute 0:00 = 2 reps at 60%  of 1RM
minute 2:00 = 2 reps at 70%
minute 4:00 = 1 rep at 80%
minute 6:00 = 1 rep at 85-90%

**If you don't know your 1RM, start conservatively and move up slowly

Metcon:
Level 1:
4 rounds
run 200 m
11 dumbbell burpee deadlifts 30/20
(this is 1/2 of a "hero wod" called 'Tumilson')

Level 2:
'Tumilson'
8 rounds
run 200 m
11 dumbbell burpee deadlifts 60/40

Level 1:
90 singles
then
30-20-10
dumbbell push press 15/10
lunges
abmat situps

Level 2:
400 m run/row
then
60-40-20
push press 95/65
abmat situps
front rack walking lunges 95/65

Level 1:
run 200 m
7 burpees
rest 2 minutes
3 rounds

Level 2:
16 min AMRAP
run 400m
10 clean and jerk 185/120
run 400 m
6 clean and jerk 215/135
runn 400 m
2 clean and jerk 245/155
max double unders

score is # of double unders
**scale c&j to 70/80/90% of 1RM

Hey guys,

As you know, we are starting a lifestyle challenge this week.  We also have some new members coming to the gym, and some friends who we haven't seen for a while.  Please take the time to welcome them.  We will have two workouts posted for the next few weeks.  The Level 1 WOD will be for the beginner, and the level 2 WOD will be for the more experienced athlete.  If you've been training with us, you know which WOD you should be doing.  If you're unsure, ask one of the trainers.  

This lifestyle challenge should be an opportunity to try something that you haven't tried before.  If you haven't tried eating strictly Paleo, try it for six weeks.  I promise that you will feel better, and perform better.  It's amazing how much better our bodies perform when we fuel them correctly.  Good luck on the lifestyle challenge.  Challenge yourself to try something that you wouldn't have tried before.  After all, it's only 6 weeks.  

Level 1 WOD 

500 meter row

40 air squats

30 situps

20 pushups

10 pullups

Level 2 WOD

12 minutes :

5-5-5 back squat

3-2-1 Push jerk

Then:

30-25-20

overhead squat  95/65

burpee box jumps 24/20

between each round: Do 50 double unders.

I'll be at the gym at 8 in the morning....

Partner workout

Time starts here

Both partners must complete
"Sally up-Sally down @ 115/75"
for every rep of "Sally" not performed, 5 bar over burpee penalty
That is the buy-in
Neither partner may start the following portion of the workout until both partners have completed "Sally" and/or the burpee penalty

Partners may partion these reps however they please:
100 double unders
90 kb swings 53/35#
80 deadlifts 115/75#
70 box jumps 20"
60 wall balls 25/20# to the 10'/9'
50 hand release push ups
40 abmat sit ups
30 pull ups
20 power clean 115/75#
10 snatch 115/75#

then both partners:
run 800 m

Time does not stop unitl both cross the finish line

Gym hours in the evening will remain 6-8 until the heat subsides:)

EMOM--21minutes (7rounds)
minute 1= 6 burpees+6 chest to bar pullups
minute 2= 8 push presses 95/65
minute 3= 10 walking lunges with kettlebells   53/35

For Time:
21-15-9
Deadlifts (135/95)
Box Jumps (24/20)

Rest 3 Mins

9-6-3
Deadlifts (225/155)
Box Jumps (24/20)

Rest 2 Mins

3-2-1
Deadlifts (315/205)
Box Jumps (24/20)

5-3-1-1

front squat for 1 rep max

5-3-1-1

weighted pull up for 1 rep max

run 200 m

8 chest to bar pull ups

8 ring dips

8 lunges

25 double unders

5 rounds

Sorry guys and gals!  I totally forgot to let you know that we will be open from 5:30-7:30 in the evening now that school has started.  Apologies:(

"DT"
5 rounds for time
12 deadlifts 155/115
9 hang power cleans 155/115
6 push jerk 155/155

I will be at the gym at 8 a.m. Saturday. Come join me!

20 nose to wall shoulder taps
then
4 rounds
400 m run
25 air squats
25 sit ups
25 push ups
10 pull ups
then
20 nose to wall shoulder taps

all for time

"Grace"
30 clean and jerks 135/95

50 lunges
40 abmat sit ups
30 kettle bell swings 70/53
20 push presses 115/75
10 knees to elbow
20 thrusters 115/75
30 goblet squats 70/53
40 push ups
50 air squats

One round for time

400 m run
12 wall balls 20/14
12 pull ups
400 m run
9 wall balls
9 pull ups
400 m run
6 wall balls
6 pull ups

for time

**make every effort to perform the wall balls and pull ups unbroken

20 minutes to establish a 1-RM clean....
then....
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs)
10 Burpees Over the Barbell

BBQ tonight at 7!
Please bring your family and help us celebrate two years of fitness.
Bring a side dish or dessert, we'll bring the meat and water to drink.

*****Jesse and I realized yesterday that all our camp chairs and folding tables are conveniently located in Salina.  So, if any of you can bring tables and especially chairs, please do.

THANKS a million!!!

500 m row
40 double unders
30 sit ups
20 push ups
10 pull ups
50 air squats
10 pull ups
20 push ups
30 sit ups
40 double unders
500 m row

2 rounds for time

800 m run buy in

3 rounds
10 sumo deadlift high pulls 75/45
15 box jumps 24/20
20 push presses 75/45

Then
800 m run buy out

All for time

15-20 minutes to work on squat cleans.

This is not necessarily a 1-rep max, although it could be.  The purpose here is to work on mechanics and form.  Do not do a clean then a squat, do a squat clean--catch the clean in a squat position.  This is a good video to watch:  http://youtu.be/7j1PGrIF3xo

"Diane"
21-15-9
deadlifts 225/185
handstand push ups

BBQ

We will be celebrating two years of woding this Saturday, the 8th at 7 p.m.  Please bring a side dish or dessert.  We will provide the meat and water to drink.  Bring your family and come join us at the gym for some good food and good friends.

80 Double unders
40 Wall balls 20/14
20 Toes to bar
10 Burpees

2 rounds for time

Either before or after this EMOM, row 1000 meters for time

EMOM for 14 minutes
even minutes:
3 Power Cleans
6 Front Squats

odd minutes:
6 Push Jerks
3 Split Jerks

all weights are 135/95 (do the same weight for all movements--don't set up multiple bars)
EMOM is reported as yes/no

20 kettlebell swings 53/35

20 goblet squats 53/35

200 m  run

rest 2 minutes

4 rounds for times

*the only time you may put the kettlebell down is during the 2 minute rest.  A 10 burpee penalty is to be paid each and every time you set the kb down.  This includes the run.

*note your time for each round.

15 minutes to work on hang cleans

8 ring dips
8 chest to bar pull ups
16 handstand push ups
24 kettlebell swings 70/53

4 rounds

20 minute AMRAP
run 200 m
40 double unders
20 kettlebell swings 53/35

Hey All--
I (Shauna) will be out of town Thursday and Friday.  I will do my best to post the WOD on the blog.  If I don't have internet service, the WOD will be sent via carrier pigeon to a trusted friend, who will write it on the board.  All this to say, if the workout is not posted on the blog, it will still be up on the board at the gym.
Thanks and happy woding!

5 rounds

3 minute AMRAP

3 power cleans 135/95
6 push sups
9 abmat sit ups
rest 2 minutes

In teams of two, with only one person working at a time:

100 double unders
90 deadlifts 135/95
80 abmit sit ups
70 air squats
60 box jumps
50 kettlebell swings 53/35
40 push ups
30 knees to elbows
20 pull ups
10 clean and jerks 135/95

10 minutes to reach your one rep max thruster
**your feet cannot move during the thruster

then

10 snatches 95/65
200 m run

3 rounds for time
6 minute time cap

10 deadlifts 185/155
20 wall balls 20/15
 5 rounds for time

Gym hours will be the same Monday through Thursday....Due to the events of the holiday, we will be open only 6-8 a.m. on Friday.

Monday's WOD

21 deadlifts 175/115
21 box jumps 20"
400 m run
15 power cleans 175/115
15 box jumps 24"
400 m run
9 shoulder to overhead 175/115
9 box jumps 30"
400 m run

The gym will be open at 6am tomorrow--I will be there around 7...come wod with us!

10-8-6-4-2
hang clean 135/95
toes to bar


then 10 rounds of Cindy

Cindy
5 pull ups
10 push ups
15 air squats

all for time

AMRAP 12 minutes

3 power snatches 115/75
5 overhead squats 115/75
7 burpees

Cash In: Run 400m

21-15-9
Shoulder To Overhead (95/65)
Double Unders (x2)

Then,
21-15-9
Front Squats (95/65)
Box Jump Overs (24/20)

Cash Out: Run 400m

4 min, 6 min, 8 min AMRAP WITH 1 min rest between
20 double unders
20 abmat sit ups
20 cleans 115/75
20 box jumps 24/20
20 back squats 115/75
20 burpees
20 knees to elbows

15 rounds for time
run 200 m
10 wall balls 20/15
20 double unders

I'll be at the gym from 6-8 in the morning.  Anyone that would like to, come join me.  I won't be posting a wod, I will just write one on the board.

20 turkish get ups (10 each side) 53/35#
4 rounds for time:
5 deadlifts 225/185#
10 handstand push ups
30 seconds at 85% on the airdyne

4 minute AMRAP
30 double unders/90 singles
max reps pull ups

rest 2 minutes

4 minute AMRAP
30 burpees
max reps push ups

rest 2 minutes

4 minute AMRAP
30 air squats
max reps sit ups

Score=number of pull ups+number of push ups+number or sit ups

21-15-9
Snatches 115/75
Burpee box overs 24/20
for time

then
"Sally up Sally down"

Front rack lunges (6-6-6-6-6)
build over the course of the five sets

Then

17 min AMRAP
200 m run
48 power cleans 115/75
200 m run
48 kettlebell swings 53/35
200 m run
48 double unders
200 m run
48 pull ups

17 minute AMRAP

30 calorie row
30 wall ball 20/14#
30 shoulder to overhead 115/85#
30 box jumps 24/20"

3-5 minutes Handstand hold--work on increasing time.  If you are already proficient at these, work on shoulder touches



Every six minutes for 18 minutes (3 sets)
10 dumbbell push presses 25/15 (in each hand)
20 box jump overs 24/20
400 m run

5-10 minutes of double under practice

EMOM for 8 minutes
front squat
use a weight that is heavy but that you can perform the movement with good form

for time:
30 kettlebell swings 53/35
15 burpees
24 kettlebell swings
12 burpees
18 kettlebell swings
9 burpees

3 sets of
5 strict pull ups
30 second side plank hold

then...
working in teams of two, alternating rounds
complete 5 rounds of
15 calorie row
15 thrusters 115/75

For time:
run 400 m
15 deadlifts 225/185
3 rope climbs
run 400 m
12 deadlifts
2 rope climbs
run 400 m
9 deadlifts
1 rope climb

Challenge Awards

Change of plans....I have family coming into town, so I will be at the 8 o'clock class to give out awards.  Hope most of you can be there!

12 min AMRAP

15 wall balls 20/15
10 power cleans 115/75
5 shoulder to overhead

Two things

I will be at the gym in the morning from 6-8.

Challenge awards will be given out Monday night at 6pm.  Sorry it took so long--the complex mathematical formula took awhile to create.

15 minutes to find your two rep max back squat

Then

Four rounds for time:
10 dumbbell thrusters 50/35# (in each hand)
10 hand release push ups
200 m run

50 double unders
10 front squats 95/65
10 pull-ups
Rest two minutes

4 rounds for time

800 m run
10 chest to bar
10 ring dips
800 m run

2 rounds
12 minute time cap on each round

10 minute AMRAP
5 hang squat cleans 115/75
10 bar-facing burpees

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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.

I will be working out in the morning if anyone would like to join me.  I'm not sure what the wod will be....still thinking.  I will be there around 8 am.

Row 30 calories
10 Hang cleans 115/75
3 Rope climbs

3 rounds

10 chest to bar pull ups
10 handstand push ups
20 weighted walking lunges with dumbbells (50/35 in each hand)
40 double unders

AMRAP 20 minutes

I will have copies of the challenge paperwork at the gym tonight.

800 m run
30 snatches 95/65
800 m run
30 clean and jerks 115/75
800 m run
30 back squats (from rack) 185/135

**use one bar per person, changing the weight is part of the workout:)

Deadlift
3-2-2-1

AMRAP 8 minutes
12 Russian kettlebell swings 70/53
12 alternating reverse lunges with kettlebell goblet hold

Remember to turn your challenge paperwork to Shauna by Wednesday!

3 rounds for time
7 front squats 135/95
7 lateral jumps over bar
7 deadlifts 135/95
7 burpees over bar

every 5 minutes run 400 meters

150 wall balls 20/14

At 0:00, 4:00, 8:00 and every fourth minute thereafter--
complete 5 clean and jerks 95/65 and 5 toes to bar

Push press

3-3-2-2-1-1

For time:

100 double under buy in

then

3 rounds of:

10 push press 95/65#

15 box jump overs 24/20"

200 meter run

18 minute AMRAP

12 air squats to a med ball
9 thrusters 95/65
6 kettlebell swings 70/53
3 toes to bar

9-7-5

Power clean 185/135
Burpee chest to bar pull up

24-16-12-8-4-2
deadlifts 185/125
bar facing burpees

**this is the last week of the challenge.  If you haven't met/tried your goals yet...now is the time!  Have someone (preferably your partner) witness your goals.  AND  you and your partner need to get together and redo the challenge WOD.  All challenge sheets need to be turned into Shauna by Wednesday the 17th.  Good luck!!

As promised, it's a partner WOD.  

As a team complete the following - 

20 Thrusters 95/65

40 Toes 2 bar

60 Kettle bell swings 53/44

80 Wall balls 20/15

100 Double under 

80 Wall balls 20/15

60 Kettle bell swings 53/44

40 Toes 2 bar

20 Thrusters 95/65

Each team will have the kettle bell they are swinging.  It cannot touch the ground.  If the kettle bell touches the ground during the workout, there is in immediate 25 burpee penalty FOR EACH PARTNER.  The penalty must be paid before continuing the workout - there is no limit to how many penalties a team can accrue.  

Don't drop that kettle bell or you do lots of burpees.  :)

 

Maybe some toes 2 bar????

Preview for tomorrow!!!

3-3-2-2-1-1
Push jerk

Then
Against a 3 minute clock

Run 300 meters
AMRAP man makers with 25 lb Dumbbells
(Push-up, Deadlift, power clean, push press)
Rest 2 minutes between rounds

4 rounds for max man makers.

50 box jumps 24/20
25 hand release push ups (hrpu)
40 box jumps
20 hrpu
30 box jumps
15 hrpu
20 box jumps
10 hrpu
10 box jumps
5 hrpu

AMRAP 10 minutes
10 burpees
20 wall balls 20/15

CORRECTION

The mid-morning class is still Monday, Wednesday, Friday.
Thanks!!

"Fran"
21-15-9
thrusters 95/65
pull ups

SCHEDULE CHANGE--SUMMER HOURS

For the summer, our hours will be:

Morning 5-6
Mid-morning 8-10

Evening 6-8

No kids classes.

Thanks!

Oh--only two weeks left in our challenge.  Keep working on those goals and be strong!!

We will be working out tomorrow at 4pm.  See you there!

3-3-3-2-2-1
front squat for max weight

Then...

12-9-6-3
clean and jerk 135/95
toes to bar

4 minute AMRAP
20 burpees to target
max reps double unders
rest 2 minutes

4 minute AMRAP
20 burpees to target
max reps box jump overs
rest 2 minutes

4 minute AMRAP
20 burpees to target
max reps calories on rower
rest 2 minutes

4 minute AMRAP
20 burpees to target
max reps wall walks

4 separate scores

"Annie"
50-40-30-20-10
Double unders
Sit ups

20 kettlebell swings 70/53

15 wall balls 20/14

10 deadlifts 225/185

4 rounds

We will be at the gym tomorrow, Saturday the 23rd at 10:00 a.m. for anyone who wants to workout.  Here's the workout.  This workout can be a partner workout if you choose.

Run 1 mile
50 Overhead squats 95/65
100 GHD Situps
150 Double Unders
50 Sumo deadlift high pulls 95/65
100 Box jump overs 24/20.

30 minute time cap

Run 200 m
30 kettlebell swings 53/35
10 toes to bar
Run 200 m
20 kettlebell swings
10 toes to bar
Run 200 m
10 kettlebell swings
Toes to bar
Rest 5 minutes
Repeat

15 sumo deadlift high pulls 75/55
30 burpees
400 m run
 3 rounds

800 m run
25 front squats 135/95
50 abmat sit ups
50 double unders
25 power cleans 135/95
50 box jump overs 24/20

21 thrusters 95/65
5 rope climbs
15 thrusters
4 rope climbs
9 thrusters
3 rope climbs

10 chest to bar pull ups
10 ring dips
20 deadlift 225/185
30 box jump overs
40 kettle bell swings 53/35
50 double unders
50 calorie row

75 double unders
50 wall balls 20/15
25 burpees
50 wall balls
75 double unders

1 round for time

Complete as many rounds and reps as possible in 15 minutes of:
1 Power Clean (135/95 lbs)
1 Front Squat (135/95 lbs)
1 Shoulder to Overhead (135/95 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

4 ring dips
8 hand stand push ups
12 chest to bars
16 alternating pistols
40 double unders

3 rounds for time

25 wall balls 20/15
10 ghd sit ups
6 rounds
12 minute time cap

400 m run
10 deadlifts (225/185)
20 box jumps 24/20
30 pull ups
400 m run

rest 5 minutes between rounds

2 rounds

"Randy"
75 snatches 75/45

100 double unders
50 wall balls 20/15
40 pull ups
30 burpees
20 kettlebell swings 70/53

Answers to frequently asked challenge questions:
1) one point a day for exercise.  You can work out four times a day, still one point.
2) don't work out four times a day and don't work out 7 days a week.  Your body needs to rest!
3) paleo.
4) keep track of where your points are coming from on your calendar.  Perhaps write an s for sleep, an n for nutrition  or p for paleo, and an e for exercise or a w for wod.  Whatever, just make it clear where your points came from.
5) paleo.
6)  do the partner wod any time this week.  With your partner.
7) money is due today.
8) paleo.
9)  sleep doesn't have to be consecutive.
10) paleo.
11) remember to measure and set your goals.  Make sure your partner knows your goals so s/he can support and encourage!

I will be at the gym tonight, collecting money and answering any other questions. :)

"Diane"
21-15-9
deadlifts 225/185
handstand push ups

12 chest to bar pull ups
12 burpee box jumps 24/20
24 double unders

5 rounds

21-15-9
Calorie row
Thrusters 95/65

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Kettlebell Swings + 12 Goblet Squats 53/35
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6-8 Pull-Ups (strict if you can)

50 hand release push ups
50 abmat situps
25 kettlebell swings 53/35
100 double unders
25 kettlebell swings 53/35
50 abmat situps
50 hand release push ups

30 Hang cleans 95/65
15 Box jumps 24/20
Run 400
20 Hang cleans
15 Box jumps
Run 400
15 Hang cleans
15 Box jumps
Run 400

150 wall balls 20/14

100 bar over burpees
3 power cleans (135/95)every minute on the minute

**10 minute time cap

If you don't make the time cap, there is penalty of one 800 meter run

8 Snatch 95/65
7 Clean 95/65
6 Deadlift 95/65
8 chest to bar pull ups
7 pull ups
6 toes to bar

6 Snatch 95/65
5 Clean 95/65
4 Deadlift 95/65
6 chest to bar pull ups
5 pull ups
4 toes to bar

4 Snatch 95/65
3 Clean 95/65
2 Deadlift 95/65
4 chest to bar pull ups
3 pull ups
2 toes to bar

15 Knees to elbow
25 Kettle bell swings 53/35
50 Double unders
3 rounds

Work to a one rep max jerk
3-2-1

Then
10 overhead squats 95/65
200 m run
5 rounds

Run or row 1000 m
Then
5 rounds
15 pull ups
7 push jerks 135/95

3 sets of 4-6 strict pullups.  If you can do 6 strict, add weight.
4 sets of 30 second hollow rock holds

Then:

15 toes to bar
15 dead lifts 185/135
15 ring dips
Run 400 Meters

3 rounds

Recover...

Then

Run 400 meters 100% effort

Anyone sub 1 minute wins a Rogue T-shirt

The time starts with the runner's hand touching the building, sprint to the 400 meter mark,  and ends when the runner's hand touches the building again.  You must complete the entire workout to be eligible for the t-shirt give away.

In teams of two:
5 minute row with a minimum of one partner change
Then
10 minute AMRAP
15 back squats 95/65#
15 kettle bell swings 53/35#
15 GHD sit-ups
Partition reps as you wish
Score = #reps

10-9-8-7-6-5-4-3-2-1
Deadlifts 225/185
Toes to bar
Run or row 200 m after each round
That means you will end with the run/row

50 air squats
40 sit ups
30 clapping push ups
20 pull ups
10 burpees
100 double unders
10 burpees
20 pull ups
30 clapping push ups
40 sit ups
50 air squats

25 wall balls 20/15
400 m run

4 rounds

17 Minute AMRAP:
50 Bar Facing Burpees
30 Snatches 65/45
40 Bar Facing Burpees
30 Snatches 75/55
30 Bar Facing Burpees
30 Snatches 85/65
20 Bar Facing Burpees
Max Snatches With Remaining Time 95/75

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups 
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders 
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

As a team - only one person may work at a time.  Partition reps however you wish.  

Complete

100 double unders

9 Squat cleans  135/95

9 Burpee box jumps

12 Squat Cleans 135/95

9 Burpee box jumps

15 Squat Cleans 135/95

9 Burpee box jumps

18 Squat Cleans 135/95

9 Burpee box jumps

10 double unders

Run or row 500 meters
10 Push press 115/75
15 box jumps 24/20
Run or row 400 meters
10 Push press 115/75
15 box jumps 24/20
Run or row 300 meters
10 Push press 115/75
15 box jumps 24/20
Run or row 200 meters
10 Push press 115/75
15 box jumps 24/20
Run or row 100 meters
10 push press 115/75
15 box jumps 24/20

Front squat
5 sets - 1 rep

Then

"Linda"

1-10
3/4 body weight clean
Body weight bench press
1.5 body weight deadlift

For time

350 m run
50 m lunges

5 rounds

Run 100 meters

1 rope climb

10 rounds for time

20 box jumps 30/24
20 ghd situps
20 overhead weighted walking lunges 95/65

3 rounds

Then -

Run 400 meters for time.  This should be for a PR!!  That means run fast.

1)  5x3 back extensions on the ghd


2)
"Helen"
400 m run
21 kettlebell swings 53/35
12 pull ups

3 rounds for time

5 rounds for time

10 dead lifts 225/185
20 slam balls 20/15

27-21-15-9

Calorie row
Thruster 95/65

10-1

KB Swings 70/53
Pull ups

Then

Work to a 1 rep max box jump.

50 double under buy in

Then

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

Overhead squat 95/65
Ab mat sit-ups
Walking lunges

5 rounds "Bear Complex"

The Bear Complex is

One power clean
One front squat
One push press
One back squat
One push press

These movements are performed 7 times without dropping the bar.  7 times through the complex = 1 round.

The only time the bar touches the ground is when you lower it for the power clean.  You cannot use the ground to change your grip.  If you drop the bar during your set, there is a 10 burpee penalty - paid immediately.  You may rest with the bar in any position, except on the ground, during your set of 7.  (front rack, back rack, overhead)  After each round, you may rest as long as needed.  The goal is to perform the heaviest "Bear Complex" as you can.

20 pull ups
200 m run
20 thrusters 95/65
400 m run
20 thrusters 96/65
200 m run
20 pull ups

1 round for time

10 cleans 95/65
10 shoulder to overhead 95/65

8 minute AMRAP

1 rep max snatch balance

1 rep max snatch balance

50 alternating snatches 35/25
25 burpee box overs 24/20

4 rounds for time

21-15-9

Deadlift 185/135
GHD Situps
KB Sumo Dead lift high pulls 70/62/53

Then:

3 rounds

30 seconds max effort Airdyne
30 seconds rest

Then

2 rounds

1 minute max effort row
1 minute rest

Score is your time on part 1 and total calories rowed

400 m run
25 double unders
10 hang cleans 95/65

4 rounds

15.3 . . . .kind of

50 wall balls 20/15 to a 10/9 foot target
100 double unders

14 minute AMRAP

100 double under buy in
Then
10 front squats 135/95
1 handstand push up
9 front squats
2 handstand push ups
8 front squats
3 hand stand push ups
So on . . . .
1 front squat
10 handstand push up
Then
100 double under buy out

With a running clock -

Start with an empty bar - add 10 lbs every minute

Snatch as long as possible until you can't go any higher

Then clean as long as possible until you can't go any higher

Then dead lift as long as possible until you can't lift any heavier.

You should have 3 scores.  Snatch/Clean/Dead lift - the time does not start over between movements.  If you fail at 85 lbs on the snatch, your first clean will be 85 lbs.  If you fail at 120 lbs on the clean, your first dead lift will be 120 lbs.

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

kettlebell swings 53/35

after each set, perform 10 box jump overs 24/20

15 deadlifts
200 m run
10 power cleans
200 m run
5 should to overhead
200 m run
10 power cleans
200 m run
15 deadlifts

weight for all movements 185/120

10 overhead squats 95/65
10 CTB pullups

5 rounds

2-2-2-2-1-1-1

Hang Snatch

Then

50 hang cleans 95/65
40 clapping push ups
30 jumping air squats
20 ab mat situps
10 burpees

AMRAP 16:00

15-12-9

Push press 95/65
Box jumps 24/20
pull ups
 
At the 8:00 mark

12-9-6

Push press 95/65
Box jumps 24/20
pull ups

At the 14:00

9-6-3

Push press 95/65
Box jumps 24/20
pull ups

Finish before 18:00

For every time cap that you miss, there is a 1000 meter row penalty.

Feel free to scale the weight or movements to make sure that you finish under the time cap.  I want to see intensity on this one.  Move fast, use good form and push hard.  

2-2-2

Weighted pull ups

Then

5 Front Squats  155/115
7 Ring dips
9 Overhead weighted walking lunges 45/25

6 rounds for time

8 minutes to work to a heavy back squat

Then:

Burping Annie

50-40-30-20-10

Double Unders
Situps

After each round, do 10 burpees.  So between 50 & 40, do 10 burpees and so on.  Time stops when you finish your last burpee after the round of 10 double unders and situps.

15.1

9min AMRAP
15 toes to bar
10 deadlifts 115/75
5 snatches 115/75

Then, immediately go to
15.1a

6 minutes to a max clean and jerk

Total time = 15 minutes
Two scores

Thursday night we will watch the Open announcement at the gym at 6pm. Come join us and practice the first workout of 2015!

Some of us will be heading down to CrossFit Dixie on Friday night to do 15.1. Come join us or come cheer us on!

WOD

"Cindy"
5 pull ups
10 push ups
15 air squats

20 min. AMRAP

**if you are competing in the Open, only do 10minutes

6 Power snatch 135/95
9 pullups  (open competitors - do chest to bar)
12 pistols
15 burpees to a 6" target

4 rounds for time

100 Double unders
25 power cleans  115/75
25 box jumps  24/20
25 Push press  115/75
100 Double unders

1 round

Don't forget the Crossfit Open begins this week.  If you haven't signed up, you should.  The Open will challenge you to try things that you wouldn't normally try and let you explore your limits.  The cost is $20 and the requirement is one workout per week for five weeks.  We are going to do the workouts anyway, so the $20 will let you track your score online, and have it for the future.

10 minutes

Work to a 3 rep heavy deadlift.

Then

40 Goblet Squats (53/35)
20 KB Swings (53/35)
10 hand stand push ups

4 rounds for time

100 Double Unders
80 Wall Balls
60 Pull ups
40 Box Jumps 24/20
20 Clean and Jerks 135/95

10 front squats 135/95
50 double unders
8 front squats
40 double unders
6 front squats
30 double unders
4 front squats
20 double unders
2 front squats
10 double unders

for time

21-15-9
Deadlift 225/185
Knees to elbow
Burpee box jumps 24/20
**14 minute time cap

Rest as needed

3 rounds of
30 seconds on 30 seconds off
100% effort on the airdyne

15-12-9

Thrusters 95/65
Pull ups

Rest 5 minutes

12-9-6

Thrusters 95/65
Pullups

Rest 5 minutes

9-6-3

Thrusters 95/65
Pullups

Write down each time for each workout.  15/12/9 is #1, 12/9/6 is #2, 9/6/3 is #3.

20 kettlebell swings 53/35#
15 overhead squats 115/75#
10 hand release push ups
5 hang cleans 115/75#
1 rope climb

3 rounds for time

5 X 5 bent over barbell row

then.....

100 wall balls 20/15# to a 10' target
every minute do 5 hand release push ups and 5 abmat sit ups

1 round for time

row 500  meters (or two minutes on the bike at 75% intensity)

______________

3 rounds

10 deadlifts 225/155
10 ring dips
10 toes to bar

______________

row 500  meters (or two minutes on the bike at 75% intensity)

8 hang cleans 95/65
10 front squats 95/65
12 russian KB swings 70/53 (eyeball height on the swing)
30 double unders

4 rounds for time

15 minutes to build to a one rep max deadlift

Then

Tabata time sequence (20 seconds on, 10 seconds off) until all reps are completed, then move on to next movement without additional rest

50 thrusters 95/65#
50 box jumps 24/20"
50 shoulder to overhead 95/65#
50 bar over burpees

** 18 minute time cap

EMOM 20 minutes

1 snatch--increase weight each minute. When you reach your max, continue with that weight for remainder of time

3 bar facing burpees

70 squats 45#
60 double unders
50 sit ups
40 wall balls 20/15#
30 hand release push ups
20 pull ups
10 bar over burpees

2 rounds for time

3 wall walks
8 chest to bar pull ups
9 goblet squats 53/35#
15 good mornings 45#
17 push ups
19 air squats

3 rounds

** we did this WOD on 9/19/2013

3 rounds for time of:
15 Overhead Squats (115/75)
30 Push-ups
45 Double Unders

50 KB Swings 53/35
50 Box jumps 24/20
30 seconds 50% effort on the airdyne (should be able to talk here)
50 Deadlifts 135/95
50 Ball slams 20/15
30 seconds 75% effort on the airdyne (carrying on a conversation is difficult, but doable)
50 Toes 2 Bar
50 Wall balls 20/15
30 Seconds 100% effort on the airdyne

35 minute time cap

21-15-9

Power Clean
Shoulder to Overhead
Bar over burpees

20 minute time cap.

Friday Times

Because of region drill, wrestling divisionals and other such important events, we will be closed on Friday evening.

Friday hours:
5 - 6 a.m.
8-10 a.m.

"Angie"
100 pull ups
100 push ups
100 sit ups
100 air squats

These must be done in order and one movement at a time....no partioning!

21-15-9
Overhead squat 95/65
Burpees
Pull ups

50 double under buy in
Then 3 rounds of
9 deadlifts 225/185
12 hand release push ups
15 box jumps 24/20

16 min AMRAP
4 handstand push ups
8 goblet squats 553/35
12 sit ups

No 8 a.m. Class on Monday. Tell your friends!

13.4
Complete AMRAP in 7 minutes of:
3 Clean and Jerk 135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Rx:135/95