Wednesday, June 28, 2017

Thursday, 29 June


1RM Jerk
Can be split jerk or push jerk.
Last found 12 April

With a partner:
Partner 1 run 200m while Partner 2 completes AMRAP Wall Ball (14/20# to 10')
Switch
Partner 1 run 200m while Partner 2 completes AMRAP Slam Ball (29/30#)
Switch
Complete AMRAP in  12 minutes
Count total reps.  Each complete run counts as 1 rep.


Tuesday, June 27, 2017

Wednesday, 28 June


Holbrook (10 Rounds for time)
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
Women's Rx:
Thruster, 75#


Monday, June 26, 2017

Tuesday, 27 June


1RM Squat Clean

Sunday, June 25, 2017

Monday, 26 June


10 rounds:
4 Touch and Go Clean and Jerk (95/135#)
20 Double Under
30 sec rest


Saturday, 1 July


Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
Women's Rx:
Deadlift 155#


Friday, June 23, 2017

Saturday, 24 June


Wood
5 Rounds for time of:
400m Run
10 Burpee Box Jumps (20/24")
10 Sumo-Deadlift High-Pull (65/95#)
10 Thrusters (65/95#)
Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here


Wednesday, June 21, 2017

Thursday, 22 June


1RM Deadlift

1600m Row for Time

Last found 17 February

Tuesday, June 20, 2017

Wednesday, 21 June


For time:
500m Row
4 rounds:
10 Toe to Bar
20 OH Lunge (25/45#)
30 Push-ups


Monday, June 19, 2017

Tuesday, 20 June


1RM Snatch

last found 9 February

Sunday, June 18, 2017

Monday, 19 June


15 min AMRAP
10 Wall Balls (14/20# to 10')
8 Pistols (alternating legs)
6 Burpees
30 DU


Friday, June 16, 2017

Saturday, 17 June


Big Sexy (Time)
5 Rounds for time:
6 Deadlifts, 315#
6 Burpees
5 Cleans, 225#
5 Chest-To-Bar Pull-Ups
4 Thrusters, 155#
4 Muscle-Ups
In honor of Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi
To learn more about Big Sexy click here
Women's Rx:
Deadlift, 225#
Clean, 155#
Thruster, 105#


Wednesday, June 14, 2017

Thursday, 15 June


3 rounds:
50 Air-squats
40 Push-ups
30 Sit-ups
20 Hang Power Snatch (35/55#)
10 Strict Pull-ups


Tuesday, June 13, 2017

Wednesday, 14 June


10 minutes Handstand Work:
Work on free-standing handstands. If already proficient, work on handstand walks.


In 3 -person group: 1 row, 1 airdyne, 1 rest
4 x 500m Row
Each row is max effort:  record each of your row times.


Monday, June 12, 2017

Tuesday, 13 June


Grace (Time)
For Time:  
30 Clean and Jerks, 135# / 95#
Last completed 14 February

After "Grace"
Complete 3 rounds of:
10 Back Extensions
10 GHD Sit-ups


Sunday, June 11, 2017

Monday, 12 June


10 rounds:
200m Run
10 Slam Ball (20/30#)
6 TGU (1/1.5 pd)


Friday, June 9, 2017

Saturday, 10 June


Barbara
Five Rounds for time: 
20 Pull-ups
30 Push-ups  
40 Sit-ups 
50 Squats 
*3-minute rest after each round*
Record total work time only


Wednesday, June 7, 2017

Thursday, 8 June


5 rounds:
400m Run
1 Legless Rope Climb
1 Rope Climb


Tuesday, June 6, 2017

Wednesday, 7 June


Clean and Jerk (3x10 (105/155#))
Work with partner of similar speed: rest while partner works

Run
With a partner: rest while partner works
2 x 400m
4 x 200m


Monday, June 5, 2017

Tuesday, 6 June


10 rounds:
4 Deadlift (225/315)
25 DU
30 sec rest


Sunday, June 4, 2017

Monday, 5 June


Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of: 
5 Handstand Push-ups 
10 Pistols (5-L / 5-R) 
15 Pull-ups
Pistols are alternating legs.
Last completed 10 Dec


Friday, June 2, 2017

Saturday, 3 June


For time:
1-mile run
50 OHS (65/95#)
100 Sit-ups
150 DU
50 Sumo Deadlift High Pull (65/95#)
100 Box Jump Overs (20/24")