0922:

Coach Audi. 

WU: 10 burpees, 10 v-ups, 20 walking lunge steps

STRENGTH: DL 4X3@80%

WOD1: 3 minute Amrap

  • 6 Thruster 65/45
  • 6 LOTBB

Rest 3 minutes

WOD2: Death by thruster/BJ 10min cap.

  • 1 Thruster 115/85
  • 1 box jump 24”/18”

GA: Scale the load hit the reps.

0879:

Attention Members: Our founder Greg Glassman will be doing a shoot with 60 minutes Wednesday morning 8am at our box.  We would like your participation and please show up to the box 10 minutes early please. Note: The workout may be subject to change. Because this is TV we will also need athletes at the 9am class time also. Thanks, CDM 

WU: CC. CA

STRENGTH: B. Press

10 8 8 60% 65% 70%

WOD: 1-12 //15 minute cap

  • box jump 24/20
  • SDHP  BB 75/53
  • Atomic sit up

Finish: 30 strict KTE (If you drop off bar pay up 2 burpees)

GA: WOD: 1-8 use KB for SDHP

0808: Filthy 50 Last: 7/18/13

WOD: Filthy 50

For time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Arm Haulers
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

Strength/skill 6X5 Sotts press PVC/1000lbs

GA: Dirty 30

0788:

WU: set up and get ready ready

WOD: running clock. be responsible to prepare bb for each capsule.

2 MINUTES:

  • 4 DL 155/115
  • 6 box jumps

Rest 2 minutes

4 Minutes:

  • 4 Power cleans 115/75
  • 6 box jumps

Rest 4 minutes

6 Minutes:

  • 2 power cleans 135/95
  • 4 up and over box jumps
  • 6 LOTBB

STRENGTH: 4X10 bb walking lunges (load?)rack front, back or overhead?

GA: keep it light – all reps

0772: Falkel

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

WU: Prep up
WOD: 25 minutes for rounds
▪ 8 HSPU GA: 3 HSW or 5 stink bugs
▪ 8 box jump 30/24 GA: scale ht.
▪ 1 rope ascents GA: 2 rope climb mods

Finish:3-2 minute plank holds