5.10.12

10-min AMRAP of Snatch/Push-Up Ladder: 3-2-1 Go! 1 Snatch, 5 Push-Ups, 2 Snatches, 5 Push-Ups, 3 Snatches, 5 Push-Ups, 4 Snatches, 5 Push-Ups.... continue adding one snatch rep to each round until time expires. Use 80% of 1-RM Snatch from 4.23.12 (Power/Squat or Split). Get some!!!

5.9.12

Interval "Mash-Up": Perform as many reps as possible of the following exercises during the given work interval. (No rest between intervals!) 4-min amrap Rope Climbs, 3-min amrap Wall Ball Shots, 2-min amrap Double Unders, 1-min amrap Box Jumps.

5.8.12

For time complete: Row 500-Meters, Run 150-Meters, 60 KBS @ 16k/24k, Run 300-Meters, 40 KBS @ 16k/24k, Run 300-Meters, 20 KBS 16k/24k, Run 150-Meters, Row 500-Meters.

5.7.12

For time complete: 10-9-8-7-6-5-4-3-2-1 rep rounds of burpees. *After even numbered rounds perform 20-yds of walking lunges. *After odd numbered rounds complete 10 pull ups.

5.6.12

OFF/Closed

5.5.12

Open Gym 8am - 10am.

5.4.12

TGIF! Bench Press Reps Testing: Men use 135#, 185# or 225#. Women use 45#, 75# or 95#. Two attempts to set max reps at chosen weight. Deadlift 3-RM, add 5-10# from 4.5.12.

5.3.12

3 RFT of 10 Handstand Push Ups*, 20 Pistols, 30 Push Ups*, 40 Sit Ups. *Every time you break up the reps of HSPU and PU you must run 100-Meters.

5.2.12

3-min Max Calorie Row, Rest 3-min, 3-min Max Rep Front Squat @ 115#/185#, Rest 3-min, 3-min Max Rep Muscle Ups. *C2 damper set @ #10 for all participants. *Front squats are taken out of the rack. If the barbell is dropped the set is over. *Sub for Muscle Up: A.) Strict Dead Hang Pull Ups, or B.) Static Chin Up Hold For Max Time.

5.1.12

CFFM WOD: For time complete 15-10-5 reps of Push Press/Box Jump 20", 15-10-5 reps of SDLHP/Burpee, 15-10-5 reps of "Ground-2-Overhead"/Burpee Box Jump 20". Rx'd Weights: 75#/115#.

4.30.12

"Field Work" = Tire pulls and Farmer's Carry As Heavy As Possible.

4.29.12

OFF/Closed.

4.28.12

Open Gym 8am - 10am.