WOD

Power Clean

5-5-5-3-3-3-1-1-1-1-1

Practice Handstand Pushups for 10 minutes (Post Progress)

WOD

2K row

50 kettlebell clean and jerk - 35#/25# (25 per arm)

50 box jumps @ 20"/16"

50 deadlifts @ 135#/95#

50 push-ups

50 pull-ups

50 wall-balls @ 22#'15#

post times to comments

WOD

21-15-9

Cleans @ 135/95

Pull-Ups

WOD

Back Squat

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

WOD

5 Deads @ 275/185

10 Burpees

5 ROUNDS

Thanks to everyone who came out to the Fire Combat Challenge to watch us run and cheer us on.  Awesome work from Tate and Simon, you guys were fast!  Thanks to Danielle and Angie for the help, (good luck on your own run today Angie.)  Click the link below to check out our video.  We won!

http://www.youtube.com/watch?v=IMQ7YYzZZrQ   

WOD

100 Double Unders

100 Pull Ups

200 Push Ups

300 Squats

100 Double Unders

WOD

Full squat-clean and jerk @ 155#

30 reps for time

WOD

"Angie"

100 pull-ups

100 push-ups

100 sit-ups

100 squats

post times

WOD

Thruster

5-5-5-5-5-5-5

Practice either handstand pushups or muscle ups for 10 min.

WOD

Max Back Squats @ 75/115 in 1 minute.

1 minute rest.

Max Front Squats @ 75/115 in 1 minute.

1 minute rest

Max air squats in 1 minute

1 minute rest

3 ROUNDS

WOD

"Josh"

21-15-9

Overhead Squats @ 95/65

Double the pull-ups (42-30-18)

WOD

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

WOD

Power Cleans

3-3-3-3-1-1-1-1-1

Today's the day, our last WOD in the old gym.  At 4:00pm today we close up for the last time and we're moving to the new location.  Everyone is welcome to stop by.  Help in the move would be appreciated.  Below is the map of the new location:

WOD

15 Deads @ 95/135

15 Push Ups

10 rounds

Today's the first day in the new place!  We would like to thank everyone that helped us in the move, and everyone that stopped by to see the new place over the weekend.  Everyone's help was really appreciated, we're lucky to have the members that we have. The rest of the summer will be a blast in the new location!

WOD

"Fran"

WOD

Deadlift

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

After, get your 400m run time.

WOD

5 Reps of the bear complex @ 95/135

400m run

4 rounds

(You may drop the bar.)

WOD

3 Clean and Jerk @135/95, 10 pullups

3 Clean and Jerk @135/95, 9 pullups

...

3 Clean and Jerk @135/95, 1 pullup

Post time to comments.

Wish the boys good luck in California. Until then you have to put up with this guy.

WOD

Hang Power Cleans @95/65

Pushups

Air Squats x 2

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

Don't forget to get your 400m run time this weekend. If you already have your 400m run time then get your 400m sandbag run time.

Angela reminds us of what the bottom of a pushup looks like.

WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

WOD

Check your notebooks from February 14, 2008 for this beauty.

"Got Gas???"

50 push-ups
50 pull-ups
50 thruster @ 65#/45#
50 deadlifts @ 135#/95#

2 rounds with 3 minutes rest between rounds. Post 1st and 2nd round times.

WOD

250m row
8 push jerks @135/95

8 rounds for time

WOD

Cleans 1-1-1-1-1

Deadlift 5-5-5-5-5

Post Max Loads

Ask Matt about his squat therapy.

WOD

400m walking lunge.

Awesome work yesterday Sarina!  Your hands were trashed from the first pull up, and you did 100 of them anyway.  Hard as Fuck!  And Lucia, huge fourth run.  Love you babe!

WOD

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

WOD

"Jeremy"

21-15-9 of:

Overhead Squats @ 95/65

Burpees

WOD

Deadlift

3-2-2-2-2-1-1-1-1-1

WOD

5 Cleans @ 135/95

12 Push Ups

100m Sprint

7 Rounds

WOD

42-30-18 Wall Balls @ 12kg/7kg

21-15-9 Pull Ups

(Basically a Wall Ball Fran)

WOD

Back Squats

3-3-3-3-3-3-3