Sunday

6 x 400 M Run

Saturday

Sectional Wod # 5

Amrap 20 minutes:

5 Power Cleans(145/100)

10 Toes to bar

15 Wall Ball(20/14)

Friday
21-15-9
Box Jump
Kettlebell Swing
SDLHP (95/65)

Thursday
7x1
Deadlift
Then...
4x5
Squat Snatch

Wednesday
5 Rounds
200 M Run
30 Double Unders
10 Ring Dips

Tuesday
3 Rounds
15 Jerks 95/65
20 Pistols

Weekly Warm Up
500 M Row
10 PVC Dislocates
10 Halos
10 Good Mornings
10 PVC Torso Rotations
2 x Rope Climbs, 10 Pistols, 5 Strict Press

Monday

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Sunday

5 Rounds

10 Thrusters (105/85)

15 Knees To Elbows

Saturday

Sectional Wod 4

Friday

Run 1 Mile

Row 500 M

Run 800 M

Row 300 M

Run 400 M

Row 200 M

Thursday

Amrap 20 minutes

20 Air Squat

7 HSPU

10 Plyo Push Ups

Wednesday

3 Rounds

30 Hang Squat Snatch(45/33)

30 Wall Balls(20/14)

Tuesday

"Helen"

400 M Run

21 Kb Swing

12 Pull ups

Weekly Warm Up:

400 M Run

30 Double Unders

Spider Man Lunge

Shoulder Rolls

2x 5 HSPU, 5 Muscle Ups

10 PVC OHS, 10 Barbell OHS

Monday

Back Squat

2-2-2-2-2-2-2-2-2-2

on the minute for 10 Minutes

Then...

50 GHD sit ups

Sunday

Tabata

Deadlift

Box Jump

Handstand Push up

Saturday

Sectional Wod 3

Friday

4 Rounds

300 M Sand Bag Run

30 Lunges

7 Wall Walks

Thursday

Amrap 7 Minutes

5 Man Makers

20 Double Unders

Rest 3 Minutes

Amrap 7 Minutes

15 Jumping Pull ups

10 Burpees

Wednesday

21 Back Squat

500 M Row

15 Squat Clean

500 M Row

9 Jerk

500 M Row

Tuesday

Complete

40 Pull ups

30 Air Squats

20 Ring dips

40 pull ups

30 Air Squats

20 Ring Dips

Weekly warm up

Great Vine, lateral shuffle (both sides), high knees, frankensteins, duck walk, bear crawl

5 strict pull ups, 5 strict dips, 50 ft walking handstand, 20 Band Good Mornings

Monday

"Grace"

30 Clean and Jerks for time (135/95)

Then...

100 Ab mat sit ups

"Annie"

50-40-30-20-10 rep rounds for time of:

Double-unders

Sit-ups

CrossFit Open WOD 11.2

As many rounds and reps as possible in fifteen minutes of:

9 Deadlift 155/100

12 Push Ups

15 Box Jumps 20/24

Clean & Jerk 3-3-3-3-3

then....

Run 1 mile

Five rounds for time of:

10 Burpees

10 Toes Thru Rings

10 KB Snatch Right Arm

10 KB Snatch Left Arm

Partner 500m Row x 4

Rest while your partner rows

Four rounds for time of:

15 Wall Ball Shots 20/14

15 OH Weighted Lunges 45/35

Five rounds for time of:

10 Ring Dips

15 Box Jumps 24/20

20 Sit Ups

Weekly Warm Up

Saturday
4 Rounds
400m Run
50 Air Squats

Everyone Loves Burpees!!!

Weekly Warm up

Friday

10-9-8-7.....1

Press

Burpee

Chet to bar pull up

Weekly Warm Up

Thursday

5 rounds

10 Trusters

20 Kettlebell Swings

Weekly Warm up

Wednesday

"Cindy"

Amrap 20min

5 pull ups

10 push ups

15 air squats

Or

"Mary"

5 HSPU

10 Pistols

15 Pull ups

We are having an Olympic lifting seminar. Dates and times will be established soon. Please sign up in the gym if you are interested in attending. The sectional workout time line has been extended for another week, so there will not be a workout this Saturday.

Painful Wod!!!

Weekly Warm Up

Tuesday

Amrap 10 mins

30 Double Unders

15 Ground to Over Head

Then...

30 T2B (NFT)

Prepare your self to be in serious pain. What a terribly hard Couplet!!

Great Job Kelly on this workout you really rocked it!!

Some really great things are happening in the gym, people are pushing themselves beyond there limits, beyond there comfort zone. We are so proud of all of you!! Keep reaching for your goals. Great Job Chris! We will be doing the Sectional Workout this Saturday, come Cheer on your fellow CrossFitters throw Down

Weekly Warm up: Dynamic Warm Up, Spider Man, Inch Worm, Hip rotation, Jump touch

General Warm Up: You create your own warm up must consist of your deficiencies . 5-7 Mins.

Monday

CrossFit Total

Squat 1RM

Press 1 RM

Deadlift 1Rm

21-15-9 reps for time of:

Burpees

Overhead Squat 115/80

As many rounds as possible in 15 minutes of:

5 Muscle Ups

300m Run

10 Deadlift 225/155

Three rounds for time of:

30 Double Unders

15 Kettlebell Swings 32kg/20kg

10 Push Ups

Three rounds for time of:

300m Run

15 Pull Ups

15 Hang Power Snatch 95/65

Fot time:

5 Squat Cleans 135/95

25 Barbell Lateral Jumps

5 Squat Cleans

25 Wall Ball

5 Squat Cleans

50 Abmat Sit Ups

5 Squat Cleans

25 Wall Ball

5 Squat Cleans

25 Barbell Lateral Jumps

5 Squat Cleans

Five rounds for time of:

9 Burpees

12 Air Squats

15 Push Press 95/65

Five rounds for time of:

10 Toes to Bar

10 Pull Ups

10 Ring Dips

1 Rope Climb

Sunday
50 Snatches for time
95/65
then..
4x 1:00min work/ 1:00min Rest
Row

Saturday

3 Rounds
10 Deadlift 275/185
50 Double Unders

Then...
100 Ab Mat Sit-Ups

Weekly Warm Up

Friday
7rounds
10 tire flips
20 Air squats
10 box jump

Weekly Warm Up

Thursday

5k Run

Weekly Warm Up

Wednesday
Jerk
3-3-3-3-3
Then...
"JT"
21-15-9
HSPU
Ring Dips
Push ups

Weekly Warm Up

Tuesday
5 Rounds
10 Front Squat(135/95)
10 Calorie Row

Weekly Warm-up
Perfect Stretch (knee to chest, spiderman, forward fold)
High Knees, butt kicks, broad jumps, 10 burpees
10 Dislocates, 2x5 Hang Power Snatch, OHS, Squat Snatch round 2 barbell

WOD - "Filthy Fifty"
50 of the following:
Box Jumps 24/20
Jumping Pullups
Kettlebell Swing 1 pood
Walking Lunge steps
Knees to Elbows
Push Press 45#
Back Extension
Wall Ball 20/14
Burpee
Double Under

Complete as many rounds in 20 minutes as you can of:

10 Ring Dips

5 Squat Cleans 135/95

20 Abmat Sit-ups

21-18-15-12-9-6-3 reps of:

Air Squat

Push Jerk 75/55

Floor Press 3-3-3-3-3

then...

Complete as many rounds in 15 minutes as you can of:

2 Rope Climbs

10 Push -Ups

20 Walking Lunges

8 rounds of Tabata intervals of the following exercises:

Kettlebell Swing 1.5/1 pood

Knees to Elbows

Row for Calories

Lowest rep of each exercise counts.

Four rounds for time of:
15 Wall Ball Shots 20/14
Run 400m

Back Squat 5-5-5-5-5 reps

then...

Four rounds for time of:
10 Sumo Deadlift High-Pull 95/65
10 Chest to Bar Pull-Ups

Five rounds for time of:
6 Squat Snatch 95/75
12 Burpees

Saturday
2 Wt Pull Up
2 HSPU
On the Min. for 10 Min. or until you can no longer complete the work

Then...

3 Rounds
400M Run
50 Double Unders
20 Pistols

Friday

5 Rounds

9 Squat Clean (155/105)

6 Thrusters

3 Hang Power Clean

Can Someone please tell me what is wrong with Maggie's Front Squat on the left and what is good about the one on the right??

Weekly Warm Up

Thursday

4 Rounds

20 Pull Ups

50 Box Jumps

Who is this man?? Who knows!! Any who he is performing proper box jumps.

Muscle Ups

Weekly Warm Up

Wednesday

"NATE"

AMRAP 20Mins

2 Muscle Ups

4 HSPU

8-2 pood KB Swing

Its important to have the proper grip when completing the muscle up, it is called a false grip. Sometimes when you are first starting out it can be very uncomfortable. Building enough strength to maintain a false grip is important for the transition in to the dip. If you can't maintain your false grip try false grip ring rows.

Its Steph's Birthday....

Weekly Warm Up

Tuesday

Happy Birthday Steph!!

"STEPH" (trainer made)

5 Rounds

Start on one end of mat

Burpee Broad jump to the other

20 DB Push Press(45/25)

Bear Crawl Back

Weekly Warm up

3x Suicides, 15 Jumping Jack, Samson Stretch

2x 10 Pistols, 5 HSPU

PVC Snatch Progressions (top/down) Include 10 OHS

Monday

5-5-5-5-5

OHS

Then...

3Rounds

500 M Row

15 OHS (95/65)

20 Slam Ball

Overhead Squat - Bodyweight x 15 reps

Sometimes all it takes is a little dedication... Your not always going to make your lifts on the first try.

Saturday

2 Wt. Pullups/Strict

2 HSPU

On the Min for 10 Minutes or until you can no longer complete the work in the min..

then...

3 rounds

400M Run

50 Double Unders

20 Pistols

4 rounds

15 GHD
30 Lunges
30 Double Unders

WOD for a Good Cause

“ADAMBROWN”

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Fundraiser for Naval Special Warfare-The Naval Special Warfare Foundation provides support to SEAL families in numerous ways. Examples of support include immediate assistance for families of NSW active-duty members that are wounded or killed in combat or training, memorial services, assistance related to active duty or dependent terminal illness, and assistance in times of natural disaster. If the NSW Foundation cannot directly accommodate the need of a family or individual, it will make every effort to coordinate assistance within the full capability of the staff and its partner organizations. NSWF also provides scholarships to service members and their spouses and children.

This non-profit 501-c corporation (Tax ID # 31-1728910) provides much needed support to the SEAL Community and families. Ninety cents for every dollar goes directly towards vital services. I can think of no better way to honor Adam than to raise money for such a worthy cause. Please support me as I run. All donations are tax deductable and go to support the mission of the NSWF.
Donating is simple: donate online, following the below instructions:
Donations can be made via check to NSWF or at the NSWF Website:
http://www.nswfoundation.org/donate.htm

Click on “DONATE TODAY”
Go to “ONLINE DONATIONS”, click on “Click here to give”
Under “PROGRAM AREA”, click on “ONE TEAM ONE FIGHT”
Under the comments section, please list “TEAM ADAM/Meiling Houston

If you are interested in donating to a project for the Brown Family, The Adam Lee Brown Bronco fund is an account established to raise money for the total restoration of Adam's Bronco that he drove before he was killed in Action on March 17, 2010. Some of Adam's friends and Teammates have taken on the task to overhaul Adam's Bronco as a final tribute to Adam. After the vehicle is restored they will then drive it to Arkansas and present the Bronco to Adam's son Nathan and family in the condition Adam deserves, flawless. Any donation would be greatly appreciated. Future updates on the Bronco's progress will be posted on the R.I.P Adam L. Brown facebook page - http://www.facebook.com/group.php?gid=105569546141363 - (Please note, this is not a non profit fund and is not tax deductible). Please make checks payable to the Adam Lee Brown Bronco Fund, and send to my address listed above. I will gather checks and send them off to Navy Federal at a later date.

Please remember all of the many servicemen and women who currently serve our country, those who have served our country and those who died serving our country.

10...1
Pull-Ups
HSPU

Press 3-3-3-3-3

21-15-9
Power Snatch
OHS

AMRAP 15min

8 T2B
8 Burpees
8 Dips

then...

30 wt. hip bridge (nft)

30 Thrusters 115/80

Then...

Run 800m

WU: 3 minutes double unders, dislocates, windmills, pullups, pushups, hollow rocks, spiderman lunge, SKWAT!

5 rnds
20 Abmat
10 Pullups
20 KB swing 70/44

Weekly Warm Up

Sunday

Open Gym

WOD

"DT" (thanks Wendy!)

5 Rounds

12 deadlift 155#

9 Hang Power Clean 155#

6 Push Jerk 155#

Weekly Warm Up

Friday

WOD

Jerk

2 on the minute for 10 minutes

Then...

AMREP in 3min

Pull up

Rest 1min

Push Up

Rest 1Min

Walking Lunge

Total Reps=Total Score

Building your posterior chain...

Weekly Warm Up

Thursday

WOD

3RDs

20 BW Back Squat

50 Double unders

YaaaaHOOOOOO!!!!!

Weekly Warm Up

Wednesday

WOD

Snatch Balance

1-1-1-1-1-1-1

then...

3 Rounds

10 Snatch (75/55)

15 Wall Ball (20/14)

Tuesday

Wod

Row 2k

Then...

100 K2E

Monday...Monday....Monday

Warm Up: 1/2 Tabata row @ 70%,75%,85%,95%, 2x 5 Negatives on pull up bar, 2x 5 Ring dips, Burg Warm Up

Monday

WOD

AMRAP 20 min

DB Farmers Carry to one end of mat

10 Hang Squat Clean (45/25)

DB Farmers Carry Back

15 Box Jump (24/20)

Same warmup as this week with a little yoga added in (you know me).
and then:

3 Rounds:
20 abmat or GHD
20 alternating weighted box step-ups.

Friday 2.4.2011

100 Air Squats
100 Lateral Paralette Jumps
800m Row

Then...

Immediately after row, 3 attempts at max push press

"Diane" (last done 2.10.2010)

21-15-9
Deadlift 225/155
Handstand Push-up

Wednesday 2/2/2011

AMRAP 15min
10 Power Clean 135/95
10 Burpee
10 Hanging L-Raise

Tuesday 2/1/2011

Front Squat 15-3-3-3

5rnds
10 Dips
20 Box Jumps 24/20

Monday 1/31/2011

Warmup: 2 min DU, 15 each of single arm circles, internal/external arm rotations, bent torso rotation, inchworms, PVC OHS then... 10 clean pulls and accumulate 2 min in tripod headstand(partner up with spotter).

WOD:
Tabata (8 rounds each movement, 1 round is 20 seconds work, 10 seconds rest)
GHD
KB Swing
Double Unders

The Weekend is Here...Yayy!

WarmUp: agility drills/Kipping pull up drills, 10 PVC Sots press, Inverted shoulder touch

WOD

5 x 400M Sprint

Rest same amount of time as you took to run

Today is an Open Gym

Do the WOD, practice a skill, do a WOD you missed this week, play, have fun, work hard.

Friday Fun Day is back Again!!

Warm Up: Agility Drills/Kipping pull up drills/Inverted shoulder-touch/10 PVC Sots Press

Friday

Team WOD

AMRAP 15 Minutes

SDLHP (95/65)

While one person is completing as many reps as they can SDLHP the teammate will complete..

10 Lateral Burpees

50 M Sprint

The person completing the couplet sets the pace and switches with there partner when they return from the run.

Total Score=SDLHP

DWarm Up: Agility Drills
General Warm Up: Kipping Drills, Inverted shoulder/touch, 10 PVC Sots press

Thursday
WOD
Floor Press
5-5-5-5-5

Then...
3Rds
20 OH Walking Lunge (25/15)
20 Kettle Bell Swing (55/35)

GRINDY!!!!!

DWOD: Agility Drills
Warm Up: kipping pull up drills, 10 PVC Sots press, 10 inverted shoulder/touch
WOD:

Wednesday

"Grindy"

10 Power Clean and Jerk(135/95)

3 Rounds of Cindy

(5 Pull ups, 10 Push ups, 15 Air Squats)

10 Power Clean and Jerk

3 Rounds of Cindy

(5 Pull ups, 10 Push ups, 15 Air Squats)

10 Power Clean and Jerk

3 Rounds of Cindy

(5 Pull ups, 10 Push ups, 15 Air Squats

All workouts will be scaled to your individual fitness level.

D Warm Up:

Agility Drills

General Warm up:Kipping Pull up Drills, 10 Pvc Sots press, 5 inverted hand/shoulder touch

WOD:

Tuesday

"30 Muscle ups" for time

Then...

Max L-Sits x 5

All workouts will be scaled to your individual fitness level.

Welcome to the work week.....

Warm Up: Agility Drills

General Warm up: 10 Clean pulls, Kipping Pull up Drills, 10 Pvc Sots press, 5 inverted hand/shoulder touch

WOD:

Monday

Back Squat

1-1-1-1-1-1-1

Then...

3 Rounds

7 Deadlift (275/185)

12 Toes to bar

20 Box Jumps(24/20)

All workouts will be scaled to your individual fitness level.

WOD:

4 rounds for time:

20 Ball Slams 20/15
15 Pull Ups
45 Double Unders

All workouts will be scaled to your individual fitness level.

WOD:

Skill work

then...

AMRAP 12 min

7 Front Squat 135/95
7 HSPU

All workouts will be scaled to your individual fitness level.

WOD:

21-18-15-12 KB Swing 70/44
12-15-18-21 Box Jumps

then...

3x15 Hollow Rocks


All workouts will be scaled to your individual fitness level.

WOD:

15 Squat Cleans 115/75
500m Row
15 Push Jerks 115/75
15 Burpees
15 Wall Walks
15 Burpees
15 Push Jerk 115/75
500m Row
15 Squat Cleans 115/75


All workouts will be scaled to your individual fitness level.

WOD:
Deadlift 20-4-4-2-2

For total reps:
1 minute Wall Ball 20/14
30 seconds GHD Situp
1 minute Wall Ball
30 seconds GHD Situp
1 minute Wall Ball
30 seconds GHD Situp
1 minute Wall Ball
30 seconds GHD Situp
1 minute Wall Ball
30 seconds GHD Situp

All workouts will be scaled to your individual fitness level.

Warm Up:
10 each: Over & Back, Side Bend, Bow & Bend, Single Leg RDL, Cossack

Burgener Warm UP, 10 "Active Shoulder", 5 Snatch Balance

Max Dip Re-Test (scale exactly as you did at the beginning of December)

WOD:
5rnds
15 Push Press 95/65
30 Double Unders
10 Pull Ups


All workouts will be scaled to your individual fitness level.

Warm Up:
10 each: Over & Back, Side Bend, Bow & Bend, Single Leg RDL, Cossack

Burgener Warm UP, 10 "Active Shoulder", 5 Snatch Balance

Max Dip Re-Test (scale exactly as you did at the beginning of December)

WOD:
10 min AMRAP
20 Squats
10 Dips

All workouts will be scaled to your individual fitness level.

Dynamic Warmup:

3 mins of all together

arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull

General Warm Up:

5-7 Minutes working on your personal Deficiency!!
WOD:

Sunday

AMRAP 20

50 Meter Sprint

7 Handstand Push ups

20 AB- Mat Sit ups

All workouts will be scaled to your individual fitness level.

Yayy 4 THRUSTERS:)

Weekly Warm Up:
Dynamic Warm Up:Dynamic: 3 mins of all together

arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull

General Warm Up: 2x

2 Rope Climbs, 10 wall squat, 2 Mu, (Trainer led Drills) 5 squat clean and Jerk
WOD:

Saturday

Death By Thruster

Complete

1 on the first minute

2 on the second

3 on the third

4 ....... until you can no longer complete reps in the allotted time, after your last set is done immediately head to pull up bar and Complete a max set of pull ups

All workouts will be scaled to your individual fitness level.

Partner Fun Friday

Weekly Warm Up:
Dynamic Warm Up:3 mins of all together

arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull

General Warm Up: 2x

2 Rope Climb, 10 wall squat, 2 Mu, (Trainer led Drills) 5 squat clean and Jerk
WOD:

Fun Friday

Partner Wod

With a Partner Complete

2 Rounds

200 Meter Farmers Carry 45/25

50 Med ball Clean 14/20

50 Clapping Push ups

50 Lunges

50 Box Jumps 20/24

200 Meter Farmers Carry 45/25

rules: one person moving at a time each person must complete 25 of each exercise before moving on. Divide reps to keep a steady pace.

All workouts will be scaled to your individual fitness level.

Snatch!!

Weekly Warm Up
Dynamic Warm Up: 3 mins of all together

arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull

General Warm Up:

2x

2 Rope Climb, 10 wall squat, 2 Mu, (Trainer led Drills) 5 squat clean and Jerk

WOD:

Thursday

Snatch

3-3-2-2-1

then..

21-15-9

Power Snatch (75/55)

2x Double Unders

All workouts will be scaled to your individual fitness level.

Mid Week Throw Down

Weekly Warm Up

Dynamic Warm Up:

3 mins of all together

arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull

General Warm Up:

2 Rope Climbs, 10 wall squat, 2 Mu, (Trainer led Drills) 5 squat clean and Jerk

WOD:

Wednesday

10-9-8-7-6-5-4-3-2-1

Over Head Squats (65/95)

Pull ups

Recover and as a bonus

Then....

50 Ball toss Sit ups

All workouts will be scaled to your individual fitness level.

Tabata Tuesday

Weekly Warm Up

Dynamic Warm Up:

3 mins of all together

arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull

General Warm Up:

2 Rope Climbs, 10 wall squat, 2 Mu, (Trainer led Drills) 5 squat clean and Jerk

WOD:

Tuesday

Tabata

8 intervals each, no rest in the transition 20sec/10sec

Air Squat

Knees to Elbows

Burpees

Kettle Bell Swing(35/55)

All workouts will be scaled to your individual fitness level.

Another Week of Hard Work

Weekly Warm Up

Dynamic Warm Up: 3 mins of all together

arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull

General Warm Up: 2x

2 Rope Climb, 10 wall squat, 2 Mu, (Trainer led Drills) 5 squat clean and Jerk

WOD:

Monday

2 on the Minute for 10 Minutes

Front Squats @ 60% of 1RM

(Each set is performed at an explosive fast pace while maintaining proper technique (load accordingly). Recover for the remaining minute)

Then...

3 Rounds

500 M Row (

Max Effort)

Rest exact time it takes to complete Row, (Rotate in while others are Resting)

All workouts will be scaled to your individual fitness level.

Dynamic Warm Up:
2 min Double Under, 5 ea.squat thrust, broad jump, jumping jack, repeat
then:
5 ea. ring dips, walking handstand, box jump, snatch
then:
10 min Skill work

WOD:
15 12 9
Clean and Jerk 135/95
KB Slasher 44/35 ea side
Max Height Box Jump



All workouts will be scaled to your individual fitness level.

Dynamic Warm Up:
2 min Double Under, 5 ea.squat thrust, broad jump, jumping jack, repeat
then:
5 ea. ring dips, walking handstand, box jump, snatch
then:
10 min Skill work

WOD:
Back Squat 5 5 5

AMRAP 10 min
100m Run
10 Pullup
10 KtoE


All workouts will be scaled to your individual fitness level.

Dynamic Warm Up:
2 min Double Under, 5 ea.squat thrust, broad jump, jumping jack, repeat
then:
5 ea. ring dips, walking handstand, box jump, snatch
then:
10 min Skill work

WOD:
"Hansen" Now it's Brian's turn to get yelled at by everyone.

5 Rounds
30 KB Swing 2 pood
30 burpee
30 GHD


All workouts will be scaled to your individual fitness level.

Dynamic Warm Up:
2 min Double Under, 5 ea.squat thrust, broad jump, jumping jack, repeat
then:
5 ea. ring dips, walking handstand, box jump, snatch
then:
10 min Skill work

WOD:
Deadlift 5 5 5

3 Rounds
9 Power Clean 135/95
12 Double Under



All workouts will be scaled to your individual fitness level.

Dynamic Warm Up:
2 min Double Under, 15 PVC dislocates, 5 ea. burpee, broad jump, jumping jack, jumping lunge
then:
5 ea. ring dips, walking handstand, box jump, snatch
then:
10 min Skill work time!

WOD: (last done 9.1) you can thank Rette for this one!
AMRAP 15
7 hspu
7 alt forward lunge
7 muscle up (if you can't do a mu, choose a mu assist)
7 pistol ea. leg
7 pushup (chest to the ground)



All workouts will be scaled to your individual fitness level.

Warm Up:
3 min double under, 15 PVC dislocates, 5 ea.squat thrust, broad jump, jumping jack, alt.lunge, inch worm into upward facing dog
then:
2 rounds of 5: ring dips, walking handstand, box jumps, snatch

WOD:
Shoulder Press 5 5 5

AMRAP 8 mins:
200m Row
10 ring dips



All workouts will be scaled to your individual fitness level.

MWOD:
2 min wall/quad, prayer squat

Warm Up:
300m Row, while partner practices DU's. Switch. 7 ea. lying punt, iron cross, air squats, squat thrust, clapping pushups, situps

WOD:

"ADAMBROWN" (last done 8.27) and you can thank Heather for this one!

2 Rounds for time:

24 Deadlift 295/205#

24 Box Jumps 24/20"

24 Wall Ball 20/14#

24 Bench Press 195/135#

24 Box Jumps 24/20"

24 Wall Ball 20/14#

24 Squat Cleans 145/100#

All workouts will be scaled to your individual fitness level.