130630

4 rounds

10 clean and jerk 155/105

25 squats

400m run

SH 15:53 Rx

130627

AMRAP 15 min

10 shoulder to overhead 95/65

20 cal row 

10 toes through rings

SH 253

FC 193

130626

Cash in
Snatch Grip Deadlift @100%
3-3-3-3

225-225-275-315

WOD
4rds
10 dumbbell snatches 75/35
15 pull ups
25 sit ups
50 double unders

SH 12:07

CQ 11:53

130625

complete for time

30 pull-ups

40 hand release push-ups

50 sit-ups

100 air squats

50 sit-ups

40 hand release push-ups 

30 pull-ups 

SH 12:23

FC 16:10

130623

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

power clean 155/105

burpee

*1x15' rope climb after each round

Scott 13:49

Candace 14:14

130622

cash in

Tabata

sit ups

double unders

WOD

4 rounds for time

15 kb sumo dl hi pull 70lb

run 400m

15 ring push ups

SH 12:46

130621

AMRAP 15 min

15 wall ball 20lb/10'

30 double unders

15 kb sumo-deadlift highpull 70/53

SH 435 Rx

FC 327

130619

AMRAP 10 min

1 squat clean thruster, 135/95

1 chest to bar pull up

2 squat clean thruster

2 chest to bar pull up

3 squat clean thruster

3 chest to bar pull up...

...continue to increase by 1s until time is up

SH 58 Rx

FC 58 (95#)

130618

5 rounds for time

10 ring dips

20 sit ups

10 dead lifts, 225lb

SH 7:12

FC 10:03

130615

Cash in
Strict press
3-3-3 

Push press
2-2-2

Push jerk
1-1-1

WOD
Run 400m
50 push ups
Run 800m
50 KB swing 53/35
Run 400m
50 Goblet squats 53/35

SH 15:10

130614

21-15-9

left arm dumbbell snatch, 50lb

right arm dumbbell snatch, 50lb

pull-ups

SH 5:17

FC 8:30

130612

for time:

run 400m

row 500m

rest 2 min

run 400m

row 500m

rest 2 min

run 400m

row 500m

SH 14:41

FC 16:43

130611

for time:

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

hand-stand push-ups

toes-to-bar

then

50 burpees

SH 11:20

FC 15:26

120609

partner WOD

25 min AMRAP 

partner 1:

row 250m

15 sit ups

partner 2:

thrusters 95/65

continue until partner 1 is done and then switch

score = total thrusters completed by both people

Scott/Jack: 290 thrusters 

130608

5 rounds for time:

3 bar muscle ups

6 squat cleans, 155lb

9 bar-facing burpees

Scott 11:12 Rx

130607

complete for time:

20 burpees

20 kettlebell swings 70/53

20 burpees

20 chest to bar pull ups

20 burpees

20 thrusters 95/65

SH 7:03

FC 11:22

130605

30-20-10

snatch, 95lb

wall ball 20lb/10ft

knees to elbows

Scott 12:14 Rx

Frank 18:11

130604

5 rounds for time

farmers carry 100 yards, 2x28kg kettlebells

20 hand release push-ups

30 sit-ups

Scott 11:28

Candace 12:23

Frank 14:50

130601

cash in

row 500m for time

SH 1:29

WOD

3 rounds for time

30 box jumps 24/20

20 back squats 135/95

10 toes to bar

SH 9:32