Tuesday the 1st of November, 2011

Challenge of the week-Max L-sit hold. Fire breather challenge of the week-Max ring l-sit hold with turn out. rest as needed Hang Power snatch 5-5-5 rest as needed AMRAP Ladder in 7 minutes Kettlebell swing Pull-up   Scores

Monday the 31st of October, 2011

Back squat 5-3-1+ (75-85-95%)  Rest as needed 3 minute  AMRAP , 3 rounds Rest 1 minute after each round 7 Burpees on the minute & to start each round Max 10' Wall Ball shots, 20 pound ball Score is total wall ball shots from all rounds SCORES   Challenge of the week Max tuck sit hold (knees must be bent, above hips and together) Fire Breather Challenge of the week Max Ring L sit hold with turn out (toes must be pointed, legs must be straight, together and at or above hi...

Sunday the 30th of October, 2011

5 rounds for time: 20 Second L Sit hold 30 Abmat sit ups 40 Russian Twists 20/14 pound ball Rx standards L Sit-feet above 1 po0d kettlebell, legs straight, cumulative time Sit Ups-butterfly with kettlebell in front of feet for touch Russian Twists-legs and arms straight Yoga at 9:30, WOD at 11am

Saturday the 29th of October, 2011

Bench Press 3-3-3+ (70-80-90%) Rest as needed 20 Burpees 20 Strict Pull Ups 20 Wall Ball Shots 20 Knees to Elbows 20 Wall Ball Shots 20 Strict Pull Ups 20 Burpees

Friday the 28th of October, 2011

Deadlift 3-3-3+ (70-80-90%) Rest as needed 5 rounds for time of: 5 reps, 185/123 pound power clean 10 Ring dips SCORES

Thursday the 27th of October, 2011

Weighted pull up 3-3-3-3-3 Start each set on 2 minutes, use the same load for each set Rest as needed Three efforts of: Run 800 meters With the balance of 6 minutes, as many double unders as possible Rest 2 minutes Note run time and double under reps for each round SCORES We are emptying lost and found and all extraneous items will be disposed of by 8pm tonight so come get your things please.

Wednesday the 26th of October, 2011

Press 3-3-3+ (70-80-90%) Rest as needed 7 rounds for time of: 3 Handstand push ups 6 Kettlebell swings 70/53 9 Toes to bar 15 minute time limit SCOREZ $$$$$100$$$$CASHMONEY PRIZE FOR ANY MEMBER WHO CAN ROW 500 METERS UNDER 1:20.00. must be observed by dom, dan, or pete. word.

Tuesday the 25th of October, 2011

In 20 minutes, work up to a Power Snatch one rep max Rest as needed In ten minutes, complete as many rounds and reps as possible of: 7 burpee box jumps, 24/20" 1 rope ascent, 18' For burpee box jumps, sub with squat thrust box step up For rope climb, scale 10:1 rope pull up or 5:1 floor rope Supplement: 100 sit ups for time RX+ do GHD sit ups, not for time. Scores

Monday the 24th of October, 2011

Back Squat 3-3-3+ (70-80-90%) Rest as needed 5 rounds for time of: Run 200 meters 10 pistols 5 muscle ups 15 minute time limit For pistols, scale to wall/beam assisted or box assisted. For muscle ups, scale to shoot throughs or scale reps to 4, 3, 2, or 1. SCORES Challenge of the week Max thigh slap push-ups in 60 seconds. Must hold elbow locked out while slapping thigh. Fire breather challenge of the week Max reps in 3 minutes of ascending dip ladder. Must muscle-up ...

Sunday the 23rd of October, 2011

"Lynne" Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. REST AND RECOVER 500m sandbag run 500m run 500m row SCORES Yoga at 930am WOD at 11am