10-1-10

Every minute on the minute for 20 minutes, perform the following movements
5 Deadlift 135/95
7 Pushups
9 Situps

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9-30-10

Squat Clean
1-1-1-1-1-1-1

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9-29-10

1 round of Bear Complex 135/85
400m run
2 rounds of Bear Complex 135/85
400m run
3 rounds of Bear Complex 135/85
400m run
4 rounds of Bear Complex 135/85
400m run
5 rounds of Bear Complex 135/85

( Bear Complex = From floor, do a squat clean into a thruster or jerk getting the weight to overhead position, rack it on your back and do a back squat, then do a rack jerk to overhead position, then lower weight down to floor...that is one round )

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9-28-10

400m run
25 Pullups
400mn run
25 SDHP 95/65
400m run
25 OHS 95/65
400m run
25 Burpees

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9-27-10

Push Press
2-2-2-2-2-2

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9-26-10

AMRAP in 20
Max reps Wallball 20/13
400m run

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9-25-10

AMRAP in 20
10 Power Snatch 95/65
30 Squats

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9-24-10

50 Squats
30 Tire Flips
40 Squats
20 Tire Flips
30 Squats
10 Tire Flips
20 Squats
5 Tire Flips
10 Squats

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9-23-10

9-6-3 reps of
Thrusters 165/115
Muscle-Ups

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9-22-10

MICHAEL
3 rounds
800m run
50 Back Extensions
50 Situps

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Karen on her new found skill! Great Job Girl!!!

9-21-10

Deadlift
1-1-1-1-1-1-1
Then run an all out 800m sprint

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9-20-10

4 rounds
15 Man-on-Fire Burpees
15 Front Squat 75/45
15 SDHP 75/45

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9-19-10

5 rounds
5 Power Clean 135/95
10 Pullups
20 Double-Unders
200m Sprint

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9-18-10

21-15-9
Full Squat Box Jumps 24"/20"
Hang Power Snatch 95/65
Pushups

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9-17-10

Snatch Balance
1-1-1-1-1-1-1

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9-16-10

Run or Row
5k

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9-15-10

40 Lunge steps with 45/25 plate overhead
400m run
20 Lunge steps with 45/25 plate overhead
400m run
40 Lunge steps with 45/25 plate overhead
400m run

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9-14-10

AMRAP in 15
5 Burpees
7 Kettlebell swings 55/35
9 Pullups

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9-13-10

4 rounds
7 Deadlift 315/225
7 HSPU
400m run

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9-12-10

OHS
3-3-3-3-3


I apologize for lame post but having technical problems
..hopefully have it fixed soon

CONGRATULATIONS

WANT TO GIVE A BIG HECK YEAH TO THE 5 NEW ROPE CLIMBERS...Finis,Mattie,Leslie,Ladonna, and Mary!!!
Great job guys!!!

9-11-10

"THE FALLEN 411"

85 Situps
75 Wallball 20/13
65 Box Jumps 24"/20"
55 SDHP 95/65
45 Clean & Jerk 95/65
35 KB Swings 70/55
25 Pullups
15 Snatch 95/65
11 Burpees

This WOD is in memory of the 411 Emergency Personnell who lost their lives while trying to save the lives of the victims of the 9/11 attack on our country.

9-10-10

3 rounds
250m run
3 rope climbs
50 double unders

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9-9-10

2 rounds
1600m run
Rest 5 minutes between efforts

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9-8-10

Clean Deadlift
1-1-1-1-1
Clean
1-1-1-1-1

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9-7-10

21-15-9
Thrusters 95/65
Kettlebell swings 70/55

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LABOR DAY CLASS AT 10 AM ONLY

9-6-10

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.






U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah

9-5-10

Perform the following with a partner for time
150 Pullups (as a team)
50 Clean & Jerk 135/95 (Yes...on the same bar at the same time)
75 clapping pushups (both do a pushup...at the top give each other a high five)
50 Barbell Lunges 135/95 (Yes...on the same bar at the same time)
25 Burpees (simultaneously do a burpee and give a jumping high five at the top)
Row 2k or run 1600m

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9-4-10

Front Squat
1-1-1-1-1-1-1

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9-3-10

4 rounds
10 Deadlift 225/155
10 C2B Pullups
400m run

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CAN ANYONE GUESS WHO IS AT THE TOP OF THE PULLUP?

9-2-10

10 minutes to achieve your 1 rep max Power Clean...directly after that you use 80% of that max and complete as many reps as possible of Power Clean in 5 minutes.

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