WOD 5/6/13

For Time:

20-15-10-5 rep of:

thrusters #95/65
toes to bars
sdhp #95/65
wall ball #20/14 10′/9′

Olympic lifting class Monday 1:00pm and Friday at 10:30am.

Gymnastics class Wednesday at 10:30am.

I am hoping to have my daughter available this summer for the 9:30am class on Mon, Wed and Thur so she can watch your kids
while you do class. If you are interested in this send me a message or just let me know in class so we can get a head count.
Also I am considering doing a 7:15am class for summer if we have enough interested.

WOD 5/3/13

Front squat w/ 2 second hold at bottom
3-3-3-3-3

then,

AMRAP in 8 min:

3 snatch #95/65
3 over the bar burpees
6 snatch
6 over the bar burpees
9 snatch
9 over the bar burpees

add 3 reps to each until time runs out

WOD 5/2/13

“Jackson”

For Time:

buy in:
400m run

then,

2 rounds:

5 shoot throughs
10 burpees
15 wall ball #20/14 10’9′
20 plank ups
25 toes to bar
30 lunges
35 mb crunches #20/14
40 russian twist #35/25

then,

Cash out:
100 double unders (300 singles)

Jackson was born 10/10/02 and went to heaven on 5/2/03 (ten years ago today).
Jeff and Dominique Backus were the proud parents of Jackson and would like to
honor this WOD in his name.

WOD 5/1/13

With continuous running clock take 15 min to:

establish 1rm weighted pull up/ chin up

And

2 min max avg watts row

Rest 5 min, then,

AMRAP IN 8 min:

3 snatches #95/65
3 c2b pull ups
6 snatches
6 c2b pull ups
9 snatches
9 c2b pull ups
Increase by 3 reps of each until 8 min is up

WOD 4/30/13

Bench press (Take 20 min)
8-5-3-1-1

then,

AMRAP in 12 min:

6 deadlift #155/105
9 gs push ups
12 box jumps #24/20

Olympic Lifting class Friday at 10:30am!

WOD 4/29/13

3 RFT:

400m run
25 kb swings #53/35
15 ghd sit ups
5 bear complex #115/75 (clean, front squat, push press, back squat, push press)

WOD 4/27/13

Jackson Family Adoption Fundraiser

“Cindy”

AMRAP in 20 min:

5 pull ups
10 push ups
15 squats

We will also do a 10 min “Cindy” and scaled division for those that want to do that instead.

WOD 4/26/13

2 person team:

Amrap in 4 min:
50m bear crawl
deadlift #135/95

Amrap in 4 min:
10 cal row
burprees

Amrap in 4 min:
1 min plank
mb sit ups #20/14

Amrap in 4 min:
30 sec bar hang
sdhp #75/45

Amrap in 4 min:
100 jump rope (singles)
shoulder press #75/45

Score is total number of reps of second exercise of couplet

WOD 4/25/13

4 RFT:

20 wall ball #20/14
150m run
15 k2e
150m run
10 snatch #95/65
150m run

WOD 4/24/13

Take 15 min to establish a 1 rm clean and jerk
(record 1rm)

with a continuous running clock, take 5 mins to set up and rest and then,

For Time:

21-15-9 reps of:

push press #95/65
sit ups
kb swings #53/35
box jumps #24/20