The aftermath and prior to the pain of Memorial Day Murph!

WOD~

SP 3x5

Then...

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

SDHP 95/65#

Burpee lateral jumps

Post weight sets and time to comments.

Memorial Day!

Happy Memorial Day!
I came across this quote and thought it was touching....

"Thanksgiving is the day we pause to give thanks for the things we have. Memorial day is when we pause to give thanks to the people who fought for those things we have."

Never Forget.

Meet at our house today at 10am for a WOD. We will have hooverball and a grill out following the WOD. Please bring whatever meat you would like to grill and your drink of choice. We will provide the munchies, side dishes, beer and soda. See you then.

Strength Day!

WOD~

15 min to work to max DL

Then...

2 DL on the min for 10 min. Pick a weight that is approximately 80% of your max.

Post weight sets and weight for wod to comments.

Tag Team!

Team WOD!

2 people per team:

Run 400m together

100 thrusters 65/45 - 1 person works at a time

100 weighted walking lunges -1 person at a time

100 slamballs -1 person at a time

100 box jumps- 1 person at a time

Run 400m together

Post times and weights to comments.

WOD~
5 rounds
1 min max pull ups
1 min rest
1 min max push ups
1 min rest

Then...
Tabata Squats

Our BZ is famous!!!!! Watch out at the wods, he will be breathing life into all of us. (Too bad they didn't capture his guns-- fire power!)

WOD~

OHS- hold 15 sec top, squat three times and hold 15 on the bottom of the third squat, then fully stand for the rep to count. Work up to max.

AMRP10

5 HPS

5 OHS

Get ready for a gaser!!!!

WOD~
4rds:
90 sec row
30 sec rest
90 sec KB swing
30 sec rest
90 sec DU
30 sec rest
90 sec WB
30 sec rest

Basically use the 30 sec rest as a travel time between events.

WOD~

DL 3x5 then...

"Fab Four"

3rds:

4 Handstand push ups

8 CTB pull up

12 DL 185/135#

16 box jumps

Post weight sets and rounds to comments.

TEAM WOD~

"Tag Team Cindy" courtesy of Crossfit Invictus

AMRP20

5 pull ups

10 push ups

15 squats

Only 1 member works at a time, tag team style. The resting partner MUST hold their team's KB which CANNOT touch the ground during the entire wod! You cannot sit down, kneel, prop your kb in some sort of ridiculous way, etc. Any attempt to do this and/or any time it happens will be a penalty of 10 burpees at the end of the wod. :) (Insert sinister laugh)

NICK'S 21!

Nick turns 21 and he did what every other newly 21 year old would do.... pick a Hero WOD to do on his big day. He chose to honor Collin, which consisted of 6 rounds: 400m Sandbang carry 50#, 12 push press, 12 box jump, and 12 SDHP.

WOD~

Clean ladder (135/95#) ~ Perform 1 clean on the 1st minute, 2 cleans on the second minute, etc until you reach failure.

BZ PULLS 400LBS!

New gym record!!! Watch out for this man because he is getting STRONG! It was a race to 400 between Jamey and BZ. However, on Friday 4/29, BZ got his DL of 400lbs! Way to go BZ!

WOD~
PJ 3x3
Then....

7 rds
10 PP (105/75#)
10 burpees
100m sprint

Post weight sets and times to comments.

Getting our box jump on. BZ was millimeters away from legitametly clearing 58 inches. CRAZY! Great job to all!

WOD~
SP 3x5
Then....

10-8-6-4-2
DL (115/75#)
HPC
Thruster
(Use the same bar for all of the moves, so plan weight accordingly.)

Post weight sets and time/weight to comments.

Welcome to new members, Joel and Sarah, who in this picture are partnered up for a

tough finisher.

WOD~
Snatch work, then....

AMRP12
7 box jump
7 burpee
7 heavy single arm kb swing - so do 7 on left arm and 7 on right, total of 14

Post rounds to comments.

WOD-
21-18-15-12-9-6-3
Front Squats (135#/95#)
Push ups

Post time and weights to comments.