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