Mon. August,31

"Damage Inc."

1000m Run
100 Push Ups
100 Sit Ups
100 KB Swings
100 Box Jumps
1000m Row

Competitor:

21, 15, 9:

135# Thrusters
20# Ball Slams
24" Box Jumps

Fri. August, 28

4 RFT:

20 Push ups
20 Sit Ups
20 KB Swings


Competitor:

"Fran"

Thurs. August, 27

5 RFT:

5 Hang Power Cleans (95/65)
10 Wall Ball
15 Box Jumps

Competitor:

20 Hang Squat Cleans (95/65)
Row 100m
15 HSC
Row 100m
10 HSC
Row 100m
5 HSC
Row 100m

Wed. August, 26

"Cindy"

20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

*competitors wear 20# vest

Tues. August, 25

Deadlift:
3-3-3-3-3

Then:

3 min AMRAP
DL Body Weight

Competitor:

4 RFT:
5 95# OHS
10 95# SDHP
15 K2E's

Marine WOD:

"JDAM"
7 RFT:
10 DL (225#)
10 DB Push Press (30#)

Mon. August, 24

Overhead Progression:

Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1


Competitor:

20 Min AMRAP:

20 Tire Sledge
20 Push Ups
20 Air Squats

Marine WOD:

"Engineer Up"

8 RFT:
20 Tire Sledge
10 KB Swings (70#)

Sat. August, 22

4 RFT:

1 Building Lap
25 Air Squats
25 DL (135/95#)

Fri. August, 21

For time:

40 Jerks (push or split) 95/65#
40 Box Jumps
40 KB Swings
40 Sit Ups
40 Ball Slams
40 Walking Lunges

Thurs. August, 20

"Josh"

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.


21 OH Squats (95#)
42 Pullups
15 OH Squats
30 Pullups
9 OH Squats
18 Pullups

Wed. August, 19

Push Press
3-3-3-3-3

And

100 ABMAT Sit Ups For Time

Tue. Aug 18

WOD

"Murph"

Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile

Mon. August, 17

HERO WEEK!
* all wods for class and competitors will be the same hero wod. All competitors are allowed to upscale every workout to their desire, but must at least be performed as RX'd.


"JT"

21,15,9 of:

Handstand Push Ups
Ring Dips
Push Ups (chest to floor, lock out at top.

Wed. Aug 12

WOD

3 RFT:
15 Front Squat (M:95/W:65)
15 Push Ups
1 Building Lap

Competitor WOD

Rest

Tues. Aug 11

WOD

Clean & Jerk 1-1-1-1-1-1-1

For Time:
50 Pull Ups
50 Weighted Jumping Squats (M:45/W:35)


Competitor WOD

5 RFT:

10 Snatches 65#
5 Muscle Ups

Mon. Aug, 10

WOD

Push Press 5-5-3-3-3

3 RFT:
10 Burpees
20 KB Swings
30 Box Jumps

Competitor WOD
3 min AMRAP:

135# DL
135# Jerk
135# Squat Clean

1 min rest in between exercises

Having knee pain??? Have you ever heard your doctor or another medical professional tell you "not to squat" or "do not squat past 90 degrees"? Well then watch Kelley Starett describe how squatting properly can be the perfect rehab for bad knees.

Sat. Aug, 7

WOD

For Time:
Row 1000m
DL x 21
Thruster x 21
KB Swing x 21
Row 750m
DL x 15
Thruster x 15
KB Swing x 15
Row 500m
DL x 9
Thruster x 9
KB Swing x 9

Competitor WOD

Same as above, just use heavy weights!

Fri. August, 7

WOD
1 Building Lap
25 Power Snatch (45/35)
25 Back Squats (45/35)
1 Building Lap
25 Push Press (45/35)
25 OHS (45/35)


Competitor WOD
4 RFT:
Row 250
20 Thrusters (95/65)
20 Sit Ups

Thurs. August, 6

21, 15, 9 of:

Pull Ups
One Arm KB Snatch (each Arm)
Box Jumps


Competitor WOD:
30 HSPU
30 KB Swings
30 Push Ups
30 Power Cleans (95/65)
30 Burpees
30 SDHP (75/45)

Wed. Aug, 5

WOD
For Time:

Row 1000m

rest 5 min

"Grace"
(M:135/W:95) 30 Clean & Jerks For Time

Competitor WOD

Rest

Tues. August,

WOD
20 AMRAP:

4 Handstand Push Ups (or box)
8 OHS (no RX)
16 SDHP (75/45)






Competitor WOD

Run 5k

Mon. Aug, 3

WOD

AMRAP in 3 min:
Thrusters 115/95

4 RFT:
Farmers/Waiter Walk 80m
30 Air Squats
* 5 Burpee penalty for every time you drop the weights during farmers walk/waiters carry

This is a Farmers/Waiter Walk...thanks to CFJax




Competitor WOD

7 RFT:
7 CTB Pull Ups
7 Dead Lifts (275/185)
7 Snatch (65/45)

Sat. August 1

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

for time.