WOD | September 10, 2013

Skill/Strength:

Group Mobility / Stretch 15 min

WOD:

500m Row

30 Slam Balls

30 HR Push-ups

30 Lunge Steps w/ slam ball

100 Ab-Mat Sit-ups 

Rx+ add 100 Double Unders 

Post-WOD:

25 Good Mornings 45/35

25 Back Squat (hold 5 sec each rep at bottom) 45/35

WOD | September 9, 2013

Strength/Skill:

Thruster 

20 min to find 1RM (from rack)

WOD:

"Fran"

21-15-9 (10 min time cap)

Thrusters 95/65

Pull-Ups

*Rx+ Note time for Fran and make WOD a 10 min AMRAP of 21-15-9, 21-15-9...

WOD | September 6, 2013

Skill/Strength:

Row 500m for time 

WOD:

24 min time cap

200m run w/ slam ball

30 slam balls

20 burpees

400m run w/ slam ball

20 slam balls

15 burpees

800m run w/ slam ball

20 slam balls

15 burpees

400m run w/ slam ball

30 slam balls

20 burpees

200m run w/ slam ball

WOD | September 5, 2013

Strength/Skill:

Shoulder Mobility

Snatch Warm-Up

WOD:

"Isabel"

5 min CAP

30 Snatch Rx 135/95 Rx+ 155/105

- rest 3 min -

Run 1 mile or Row 2000m for time

WOD | September 4, 2013

Strength/Skill:

Deadlift 

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

(25 min warm-up and find 1RM)

WOD:

12 min AMRAP

10 Squat Cleans Rx 95/65 Rx+ 135/95

5 HSPU

25 Double Unders 

WOD | September 3, 2013

Strength:

30 min to establish 1RM

Shoulder (Strict) Press

1-1-1-1-1

Push Press 

1-1-1-1-1

WOD:

5 min AMRAP

15 Sit-ups

10 Wall Balls 20/14

5 Burpees

WOD | September 2, 2013

"Daniel" & "Abbate"

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. 

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Partner Chipper / Both Partners complete all runs 

50 Pull-ups

Run 400m

21 Thrusters 95/65

Run 800m

21 C&J 155/105

Run 1600m

21 C&J 155/105

Run 800m

21 Thrusters 95/65

Run 400m

50 Pull-ups

Rx+ complete as an individual