3 Rounds:
800m Run
15 Deadlifts 225#, 155#
25 Wall Ball Shots 20#, 14#

2000k ROW for wall of fame

15 HSPU
1 L Pull Up
13 HSPU
3 LPU
11 HSPU
5 LPU
9 HSPU
7 LPU
7 HSPU
9 LPU
5 HSPU
11 LPU
3 HSPU
13 LPU
1 HSPU
15 LPU

Has anyone seen this HOTT MAMA?!?!?

6 Rounds:

5 Thrusters 135#, 85#

20 Push Ups

10 Toes to Bar

Does one one remember this? What year was it?

Row 1000m

3 Rounds:

10 Hang Power Snatch 105, 75

20 Pull Ups

30 Double Unders

Row 500m

5 Rounds for time:

7 + 7 KB Snatch 53#, 35#
14 Burpees
21 Back Extension holding 30#, 15#

5x5 OHS

AMRAP in 10 Minutes:
6 Squat Cleans 115#, 85#
12 Pull Ups
24 Double Unders

1200m Row

*3 minute rest*

4 Rounds:

3 + 3 Turkish Get Ups 44#, 26#

5 Power Cleans 3/4 Body Weight

50 Sit Ups

*2 minute rest*

400m Row

"Kelly" or..........

30-20-10

KB Swings 66#, 44#

Ring Dips

Burpees

4x10

Good Mornings

Wood Chops

"Karen"

5 Rounds for time:

400m Run

30 Wall Ball Shots 20#, 14#

30 Box Jumps 24#, 20#

Just friends hangin' out

TUESDAY WOD:

5 Rounds

Max Reps Body Weight Bench Press

Max Reps Pull Ups

*mandatory 2 minute rest period

Sean @ Level 1 Cert. in Golden, CO

(4th photo down, front and center)

10-9-8-7-6-5-4-3-2-1

Power Snatch 135#, 95#

200m run with sandbag 50#,35#

5x5 OHS

Liz doing butterfly pull ups (sorry about your neck;)

AMRAP in 10 Minutes:

6 Squat Cleans 115#, 85#

12 Pull Ups

24 Double Unders

10 Minutes:
7 Med Ball Cleans

7 Burpees
*4 minute rest*
10 Minutes:
7 HSPU
7 Push Ups

Relay:
3 Teams
Butt kicks length of gym
5 Squat Jumps with 10# plate overhead
Skip back holding plate
Tag teammate

"MURPH"

1 Mile run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
*if you have a 20# vest, wear it!

Row 1000m

30-20-10

Wall Ball Shots

Back Ext.

Sand Bag Push Press

21Pull Ups
21 Sit Ups
50ft. Walking Lunge with 1 dumbbell overhead 35#, 20#
50ft. Burpee Long Jump
18 PU
18 SU
50ft. WL
50ft. BLJ
(drop by 3 reps each round and work your way down the ladder)

NO 6am Class today! See you this Thursday @ 6am!

SNATCH

5-5-3-3-3-1-1

"DT" or.........

2K ROW or 5k RUN

HERO WOD

"DT"

5 Rounds for time of:

155# Deadlift 12 Reps

155# Hang Power Clean 9 Reps

155# Push Jerk 6 Reps

Pat running the 1500m during the BSSG

5 ROUNDS:

250m Row

15 K2E

10 Front Squats 135#, 95#

20 Box Jumps 24", 20"

400m Run

50 Double Unders

400m Run

40 Double Unders

400m Run

30 Double Unders

400m Run

20 Double Unders

400m Run

10 Double Unders

FRAN lives on...............

Good depth on your thrusters Aleta!

Deadlift 5x5

*in between sets burnout set of ring dips

4 Rounds:

10 Hang Power Cleans 135#,95#

10 Burpees

25 Double Unders

Red Rover Red Rover send "FRAN" Right Over

Monday Night "Laborers"

21-15-9

Thrusters 95#, 65#

Pull Ups

Shared Burden Teams of 4:

5000m Row

300 Box Jumps 24", 20"

800' Burpee Long Jump

300 Push Press 95#, 65#

NO CLASS SUNDAY!!! SEE YOU MONDAY NIGHT 5:30pm or 6:30pm!

Rack Jerk 1-1-1-1-1

then........
3 Rounds for time:
400m run
12 HSPU
24 Back Extension

30-20-10

Box Jumps 24", 18"
Toes to Bar
Sandbag Push Press 75#, 50#

Skill Work:
Sotts Press
V sits

1000m Row
3 minute rest
AMRAP in 15 Minutes:
3 Turkish Get Ups (total reps)m 53#, 35#
7 Burpees
20 Body Squats