WOD | September 18, 2013

Strength/Skill:

Push Press

20 min to work to a 5RM

WOD:

5 rounds 

Max Unbroken Wall Balls 20/14

Max Sit-ups in 1min

Score: Total Wall Balls & Sit-Ups

WOD | September 17, 2013

Strength/Skill:

Bench Press @ 80% 1RM

5x5x5x5x5x5 

WOD:

"SQT"

3RFT

10 Ground 2OH 95/65

Shuttle Sprint 200m 

(50m there and back twice)

-rest 1 min on your time-

"Megan"

21-15-9

Burpees

KBS 53/35

Double-Unders (Singles x4)

WOD | September 16, 2013

Strength/Skill:

HSPU

15 min to work on progressions 

WOD:

"Kovarik"

9 C&J 185/130

15 Front Squat 185/130

76 Double Unders

15 Front Squat 185/130

9 C&J 185/130

WOD | September 14, 2013

Skill/Strength:

10 minutes working on split jerk footwork with barbell (add weight up to 115/75 if you want)

WOD:

7 min Max 6" Bar Touch Burpees

- then (no rest) -

"Annie" 

50-40-30-20-10

Abmat Sit-ups*

Double Unders 

* sit-up standard both hands touch ground overhead and then toes each rep 

WOD | September 13, 2013

Strength/Skill:

OHS 

20 min to find 3RM (from rack)

WOD:

20 EMOTM 

2 Snatch Grip Deadlift Rx 115/75 Rx+ 135/95

2 Snatch Rx 115/75 Rx+ 135/95

5 Wall Balls 20/14

WOD | September 12, 2013

Skill:

Double Unders 

Work on progressions for 10 min then 

4 min max DU

WOD:

12 min AMRAP

10 S2OH Rx 90% 1RM SP Rx+ 100%

10 Lateral Bars Jumps

10 KBS Rx 53/35 Rx+ 70/53

WOD | September 11, 2013

IN MEMORY OF

Jesse Steed, 36 - Wade Parker, 22

Joe Thurston, 32 - John Percin, 24

Clayton Whitted, 28 - Scott Norris, 28 

Dustin Deford, 24 - Travis Carter, 31

Sean Misner, 26 - William Warneke, 25 

Garret Zuppiger, 27 - Grant McKee, 21

Travis Turbyfill, 27 - Eric Marsh, 43

Andrew Ashcraft, 29 - Kevin Woyjeck, 21

Anthony Rose, 23 - Robert Caldwell, 23

Christopher MacKenzie, 30

 

Hero WOD:

"Hotshots 19"

45 min time cap/6RFT

30 Air Squats

19 Power Cleans 135/95

7 Strict Pull-Ups

400m Run