WOD | July 9, 2013

Skill/Strength: 

Strict Press

5 sets X max reps

80% of 1RM

WOD:

15 min AMRAP

2-4-6-8-10...20

Front Squat

Push press

Burpees

Rx 95/65 Rx+ 115/75

WOD | July 8, 2013

Skill/Strength: 

Back Squat 

5 sets X max reps

80% of 1RM

WOD:

"Helen"

3RFT

400m Run

21 KBS 53/35

12 Pull-ups

(Rx+ 5RFT)

WOD | July 6, 2013

"Hope"

3 rounds

Burpees

Snatch 75/55

Box Jump 24/20

Thusters 75/55

CTB Pull-Ups

WOD | July 5, 2013

Skill:

Bench Press

15 min to find 1RM

WOD:

20 min AMRAP

20 Abmat Sit-ups

20 Slam Ball Russian Twisters 

20 V-Up

20 Hollow Rock

200m Run 

WOD | July 4th, 2013

"Morrison"

50-40-30-20-10

Wall Balls 20/14

Box Jumps 24/20

KBS 53/35

* partner option starts and ends with 800m run then one partner working at a time to complete the reps *

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on Sept 25th when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

WOD | July 3, 2013

Skill/Strength:

Pull-ups (Kipping & Butterfly)

* add weight for a challenge *

WOD:

12 min AMRAP

8 Slam Ball

8 TTB

8 Ring Dip

Cash-Out: 150 Sit-ups 

WOD | July 2, 2013

Skill/Strength:

Jerk/Split Jerk Press 

4-3-2-MAX-2-3-4

WOD:

20 min E2MOM (10 rounds)

12 Push-Ups

6 Deadlift Rx 155/105 Rx+ 185/125

3 Power Cleans Rx 155/105 Rx+ 185/125