September 9/15: 12-9-6-3 Ladder

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Strength:

Find your 1 rep max of the floor press

WOD:

For time 12-9-6-3-6-9-12 of

handstand push-ups

power cleans (135/95)

box jumps

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September 4/15: Running Backwards, Wall Balls, Lunges & Toes-to-Bar

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Strength:

Establish a heavy Custis P

1 power clean + 1 front rack lunge L + 1 front rack lunge R + push press

WOD:

2 rounds for time

400m run forwards

200m run backwards

40 wall balls

30 walking lunges with wall ball overhead

20 toes-to-bar

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August 24/15: 4 Rounds of Running, Snatches & Pull-Ups

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Strength:

Work up to 90% of your 1 rep max on your power clean. Then every 30 seconds for 5 minutes do 1 rep at the 90% weight.

WOD:

4 rounds for time of

400m run

22 kettlebell snatches

11 pull-ups

rest 2 minutes in-between rounds

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August 17/15: Got 10 Rounds in Ya?

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Skill:

Every Minute on the Minute for 12 minutes

Minute 1: 30 second max effort row

Minute 2: 1 rope climb

Minute 3: 4 tire flips

Minute 4: attempt max hold L-sit on rings

WOD:

10 rounds for time

10 wall balls

5 chest-to-bar

1 power clean (185/125)

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August 16/15: Summer Lunges & Push Jerks

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Strength:

Power clean–do 5 @ 60%, 5 @ 65% and 5 @ 70%

WOD:

Part A 21-15-9 of:

Lunges (125/85)

Push Jerk

*wait 4 minutes on your own clock and then*

Part B

5 x 200m sprints

rest 1:1

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August 3/15: Sprints!

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Strength:

Power clean 3 @ 80%, 3 @ 85%, 3 @ 90%

WOD:

10 rounds with a partner, so 5 each of suicides! Run to the 10m, 20m, 30m & 40m.

once you finish, immediately go into:

50 medicine ball cleans (20/14)

50 slam balls (20/14)

100 double unders

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July 10/15: Hero WOD “DT” + Some

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Strength:

Work to a 1 rep max of a thruster. 1 set of 1, five times. Progress in weight as you go.

WOD:

5 rounds of the following:

200m run

12 deadlifts (155/105)

9 hang power clean

6 push jerk

In honor of USAF S. Sgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

This Hero WOD definitely results in a lot of rest, but the key to keeping your grip and staying moving is the hook grip.

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Saturday July 4/15: Let Freedom Ring

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Happy Independence Day! A ton of people got dressed to the nines for this community WOD and a ton of fun (and hard work) was had!!

WOD:

7 rounds

4 power cleans (225/155)

17 push-ups

<immediately after 7 rounds>

76 wall balls (20/14)

239 singles

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