Monday 7/7/14...2 rounds: KB swings,squats,push press,sit ups,box jumps,back extensions

2 rounds for time

25 Kettle Bell Swings 24/16kg

50 Air Squats

25 Push Press 30/20kg

50 Sit ups

25 Box Jumps

50 Back Extensions

Sunday 7/6/14...."Operation Blackhawk Down"

Operation BlackHawk Down

Ruck in  
Run 1 mile w/ 25#

Ascend the cliff  
50 pull ups

Approach the objective  
4 rounds of:
25 walking lunges
25 squats

Attack the objective
4 rounds of:
25 push ups
run 100 meters

Load the wounded  
100 Hang Squat Clean (45# bar)

Descend the cliff  
50 pull ups

Ruck out
Run 1 mile w/ 25#

**I'm doing this w/Jon at CFSS @9:00. Come join me :))

Saturday 7/5/14...."Annie loves thrusters"

SWOD: Thruster
* find your one rep max

then....... "Annie loves thrusters"

50-40-30-20-10
DUBS/singles x4
Abmat sit ups
** Do 10 thrusters after each round (35/45)

Friday 7/4/14...Happy 4th! Metcon: 2RFT - 50 wallballs,25 deadlifts,50 jumping pull ups 25 DB snatches, 800 m. run

Metcon: 2 rounds
50 wallballs
25 deadlifts
50 jumping pull ups
25 DB snatches (each arm)
Run 800

Thursday 7/3/14..... Front squats 5x5 then AMRAP-15

SWOD: Front squats 5x5
*do max dubs/singles between sets

Front Squat 5 x 5
1 set max Double Unders between sets

15min AMRAP Ladder
2-4-6-8-10-12…etc
Power Cleans @ 75% BW
Lateral Barbell burpee  jump overs
KB Swings 24/16kg

Wednesday 7/2/14...."Hero Wod or Partner Wod

Choose a wod:

#1 Partner WOD - 

200 Run/Row (both)

100 wall balls

100 DUBS/ 400 singles

100 HPC

200 Run/Row (both)

100 push press

100 DUBS/400 singles

100 KB swings

200 Run/Row (both)

100 partner sit up tosses (med ball)

* Team will not start on the non-running movement until both athletes have completed the run/row 

#2 Hero WOD - Collin

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

6 Rounds For Time:

400m Sandbag Run
12 Push Press (115/75)
12 Box Jumps (24/20)
12 SDHP (95/65)

 

Tuesday 7/1/14... WOD: 6 RFT - 6 Deadlift(95/135), 6 Bent over rows, 6 HPC, 6 Thrusters, rest 1 minute

WOD: 6 Rounds for time:

6 Deadlifts (95/135)
6 Bent over rows
6 hang power cleans
6 Thrusters
Rest 1 minute