A.) Weighted Pull-up:  3-2-2-2-1-1-1 B.) AMRAP in 3 mins 3 Ring Rows, 6 Box jumps, 9 Abmat Sit-Ups Rest 2 mins AMRAP in 3 mins 3 Box Jumps, 6 Abmat Sit-Ups, 9 Ring Rows Rest 2 mins AMRAP in 3 mins 3 Abmat Sit-Ups, 6 Ring Rows, 9 Box Jumps

We will be closed for Labor day on Monday.  If you want a home WOD ask Bobby.  There will be 2-3 bday WOD’s next week. I hope you can all make it.  Keep working hard this week and tackling your goals.

A.) Mobility work.  If you have a nagging injury, ask a coach or therapist on how to recover. B.) For time: •Run 1 mile, •Rest 5 min., •Run 1 mile

After a few max days in a row, and setting some great new Personal Records we are going to be working some mobility tomorrow instead of strength.  If you have a foam roll or any other contraption (torture device) you may want to bring it with you.  Also we will be running for the WOD [...]

A.) Back Squat:  5-3-2-2-1-1… B.) Every min. on the min. for 12 min of: •3 burpees, •5 wall ball (20#/14#), •5 push-up (hand release)

A.) Strict Press: 2-2-2-2-2-1 B.) 4 rounds of: 2 min. AMRAP of: •5 deadlifts (225#/155#), •5 kb swings (70#/53#), •5 box jumps (30″/24″)

08/27/12 – 09/02/12 SI Day: •  3 rounds of (100m – 200m – 400m); rest exactly as long as it takes to perform the given distance in the set; example, if you run     the 100m in 20 sec, you will rest 20 sec; then, if you run the 200 in 45 sec, you [...]

3 min AMRAP of: •10 alternating pistol squats, •5 kb swings (53#/35#) 1 min rest, 3 min AMRAP of: •5 power snatch (95#/65#), •10 ring dips 1 min. rest, 3 min. AMRAP of: •10 box jumps (24″/20″), •5 ring rows 1 min. rest, 3 min. AMRAP of: •20 push-ups, •10 ball slams (30#/20#), 1 min. [...]

A.) Sumo Deadlift:  3-3-2-2-2-2 B.) 5 rounds for time of: •7 push jerk (135#/95#), •7 burpee pull-ups

A.) Floor Press: 3-3-2-2-2-2-2-2 B.) For time: •1,500 m. row, •50 wall ball shots (20#/14#) C.) Cash-out: •Max handstand push-ups in 2 min.