12.29.11

For Time:

800m Run

then

21-15-9 of:
Power Clean (115/85)
Wall Ball (20/14)

then

800m Run

12.28.11

"J-DAM"

5 RFT:

10 Deadlift (225/155)
10 DB/KB Push Press (35/25)

12.27.11

For time:

30-20-10-5 of:

KB Swings (53/35)
Pull Ups
Burpees

Merry Christmas!!!

Have a safe and merry one. See you guys on Tuesday.

12.22.11

"THE 12 DAYS OF CHRISTMAS!!!"

Come on in and celebrate!..

You'll love it.

12.21.11

21-15-9:

Snatch (muscle, power, or squat - from the ground) (95/65)
Knees to Elbows

12.20.11

Skill Work: (15 min)
Handstand Work (wall walks, holds, HSPU - work on which ever you need to)

For Time:

20 Burpee Plate Jumps (land on plate, clap at top)
30 Sit Ups (no abmat)
40 Hand-Release Push Ups
50 Plate Ground to Overhead (45/25)
70 Air Squats

12.19.11

For Time:

Run 800m
30 Walking Lunge Steps (total)
30 Deadlift (225/155)
30 KB Swings (53/35)
Run 800m

12/16/11

5 RFT:

5 Burpees
10 Flutter kicks(4 count)
15 Push ups
25 sit ups

12.15.11

Push Press
3-3-1-1-1

then

5 RFT:
5 KB Snatch Right Arm (53/35)
5 KB Snatch Left Arm
10 HSPU

12.14.11

3 RFT:

20 Wall Ball
20 Pull Ups
50 ABMAT

12.13.11

Deadlift
1-1-1-1-1

then

7 Min AMRAP

5 SDHP (95/65)
10 Hand Release Push Ups

12.12.11

4 RFT:

Run 400m
10 Burpees
15 KB Swings (53/35)
20 Squats

12/9/11

Deadlift @65% BW
21-15-9
Atomic sit ups
9-15-21
Row for calories
15-12-9

This is performed as a ladder in a 3 RFT wod format. The first round will be 21 deadlift, 9 Atomic sit-ups and a 15 cal. row, etc.

12/8/11

Every minute for 30 minutes perform:

3 Thrusters @65/45
6 Pull ups
9 Box jumps 24/20


With a running clock, complete one(1) round per minute for the entirety of the wod. Your score=the last completed round. For example, if you get to minute 16 and can't complete all the reps; 15 is your score. Can you make it to 30?

12.7.11

Power Clean
1-1-1-1-1

then

Max Effort 1000m Row

12.6.11

"Blake"

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

4 RFT:
100 ft. Walking Plate Overhead Lunge (45/25)
30 Box Jumps (24"/20")
20 Wall Ball (20/14)
10 Handstand Push Ups

12.5.11

For Time:

5 Burpee/Plate Clean and Press (45/25)
20 Pull Ups
10 Burpee/Plate C&P
15 Pull Ups
15 Burpee/Plate C&P
10 Pull Ups
20 Burpee/Plate C&P
5 Pull Ups

*Burpee/Plate C&P = Start with Plate on the floor, hands on the plate, do a burpee chest to the plate. As you return up from the ground, clean the plate off the floor and press it overhead. That equals one burpee/plate C&P.

12/3/11

2RFT of:

50 Burpees
3 Rabbit Hill sprints
50 squats
3 Rabbit Hill sprints
50 Push ups
3 Rabbit Hill sprints
50 Wall Ball

after both rounds are complete then:
400m run

This wod is performed as a relay in teams of 2. During movements each person must complete one rep before their partner can do the next one. I.E., Partner A does a burpee, then partner B does one until reps are complete. The sprints and final run are performed like wise. One person runs at a time.

12.2.11

For time:

Run 800m
30 KB SDHP (53/35)
30 ABMAT
30 Burpees
30 Pull Ups
30 Box jumps (24/20)
30 Hand Release Push-ups