September 16, 2014

klkPlease park in the grass today due to road and parking lot work being done.
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STRENGTH

8 Rounds of:
40s. Plank Hold (on elbows)
20s. Rest

METCON

18 Minute AMRAP of:

15 power snatches 115/78# (Int. 95/63, Adv. 135/93)
25 box jump overs 24/20″
35 toes to bar
45 shoulder to overhead 115/78# (Int. 95/63, Adv. 135/93)
55 kettlebell swings 53/35# (Int. 35/26, ADV. 70/53)
65 double unders

Post time to comments.

September 15, 2014

10659210_10101161533459807_2321377654865078940_nHang squat clean 3-3-3-3-3 reps
*Heavy but perfect
*You will have 15 minutes
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For time:
250m. Run
then,
21-15-9 of:
Chest to Bar Pullups
- INT. – Kipping Pullups
Burpees
then,
250m. Run

Compare hang squat clean 3RM to 6/16/14.
Post load and time to comments.

September 14, 2014

july13 012Happy Belated Birthday Keith Neal!

“Keith”

#ihopeyouhaveaFOIDcardforthoseguns

For Time:
54 Double Unders
54 Wall Balls 20/14#
54 KB Swings 53/35#
54 Pushups
54 Sit Ups
54 Double Unders
- INT. – 26 reps of each movement instead of 54

* Keith will be wodding and if you don’t beat him, you owe him burpees! How many? The difference in your age in burpees!

 

September 13, 2014

10294253_10203263761707803_4032266966536165468_n-TEAMS OF 3-

AMRAP 25 minutes of:
30 thrusters 75/53#
30 knees to elbows (Int. sit-ups)
30 box jumps 24/20″
*Teammates must alternate a 500 meter row.  While one person is rowing the other two are working on the AMRAP.

Post rounds & reps to comments.

September 12, 2014

March 2014 066“Diane”
21-15-9 reps for time of:
Deadlifts 225/153#
Handstand push-ups
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Bench press 5-5-5-5-5 reps

Compare “Diane” to 3/30/14 and 5RM bench press to 9/3/14.
Post time and load to comments.

September 11, 2014

March 2014 096Hang squat snatch 3-3-3-3-3 reps
*Heavy but perfect
*You will have 15 minutes
_______

12 minute ladder, up by 1′s, of:
1 chest to bar pull-up
1 squat snatch using 3RM hang snatch weight

Compare 3RM hang squat snatch to 8/31/14.
Post load and reps completed to comments.

September 10, 2014

sept 13 009Front squat:
1×5 @ 60% of 1RM
1×3 @ 70%
1×2 @ 80%
1×2 @ 90%
1×1 @ 95%
*Walk out with 120% of your 1RM and hold it on your shoulders for 10 seconds then rack it.
1×1 @ 105%
*If you complete a rep at 105%, continue to increase weight to find a true 1RM.

Back squat:
1×5 @ 60% of 1RM
1×5 @ 70%
2×5 @ 75%
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AMRAP 7 minutes of:
5 burpees
10 wall balls 20/14#, 10/9′

Post 1RM front squat and rounds & reps to comments.

September 9, 2014

0364 rounds of:
0:30 L-hang from pull-up bar (Int. plank hold on elbows)
0:30 rest
0:45 wall-facing handstand hold (Int. regular handstand hold)
0:15 rest
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3 Rounds For time:
400 meter run
21 toes to bar
15 power cleans 155/103# (Int. 95/63, Adv. 195/128)
*24 minute time cap

Post time to comments.

September 8, 2014

031EMOTM for 7 minutes of:
6 strict press
- Int. 75/53#
- Rxd 115/73#
- Adv. 135/93#
*AMRAP strict press on 8th minute
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5 rounds for time of:
10 kettlebell swings 53/35#
10 box jumps 24/20″
10 push-ups
75 meter run
*13 minute time cap

Post total presses completed on 8th minute and time to comments.

September 7, 2014

10599652_10101161533804117_7595142770462573134_n4 rounds for time of:
400 meter run
10 back squats 165/108# (Int. 95/63, Adv. 205/133)
20 pull-ups (Adv. chest to bar)

Post time to comments.