WOD~

21-15-9

Shoulder to overhead anyway (135/95#) (ex: press, push press, push jerk)

Lateral burpees over paralletes

Post weight and time to comments.

LET THE BODIES HIT THE FLOOR!

The aftermath of Fight Gone Bad! Wasn't it fun???? I love this stuff!

WOD~
FS 3x5

THEN....

AMRP12

5 plyo push ups

10 KTE

15 Box Jumps

Post weight set and time to comments.

THANK YOU!

IT WAS A GREAT FIGHT! Thank you for all who participated, cheered us on, and everything else! Once again, it was a great time had by all. We had some returning faces, some new faces, and some weary, exhausted faces! :) However, I personally am proud of our little make shift box for fighting through this and raising the money we did. As of 7pm Saturday night, we raised $1560! The causes are all amazing and two of them are personally close and true to my heart. For that reason, I say thank you! We hope you had as much fun as we did. Mark it in your calendars for next year.... last weekend in September is our FGB!

WOD~
OHS hold 15 sec on top, squat 3, hold 15 on bottom of 3 squat. Get yourself comfy "in the hole"!

THEN....
AMRP 20
5 DL (135/95#)
5 Cleans
5 FS
5 PP

Post weight sets and time to comments.

REMINDER FGB5 THIS SATURDAY!

This Saturday is the FGB5! We will meet at the OCPD and the event will begin at 9:00 am. Make sure to register under the team name "the conviction". http://www.fgb5.org/ See you there!

WOD~
Push press 2x5 (try to maintain the same load for both sets) ~untimed
THEN...

5 rds (this is the timed portion)
5 squat clean to thruster (135/95#)
10 chest to bar pull ups

THEN (If time allows)...
Push Press 2x5 (try to maintain the same load used above for both sets) ~untimed

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LEGS!

Time to work on our legs!

WOD~ 3 rounds:

800m run

50 walking lunges (25 each leg)

20 box jumps

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FILTHY BIRTHDAYS!

WOD~"Guess Dina's Age"

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

Post wod with time to comments.

A re-name of a wod from last week. If it is like me, the answer was NO, I am NOT okay! ;) How about all of you?

WOD~
AMRP15
10 SDHP (95/65#)
10 ring dips

Post rounds to comments.

Lucky number 7

WOD~

Front Squats 3x3

Then...

7 Rounds:

7 front squats (135 / 95#)

7 pull ups

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"Point Right!"

WOD~
Back Squat 3x3
Then...

Tabata Mash up
Deadlifts (225/155#)
Burpees

*Alternate each movement and complete a total of 16 intervals, 8 intervals of DL and 8 intervals of burpees. YEAH BURPEES!

Post weight sets and weight/time to comments.

"Annie are you okay?"

WOD~ "Annie are you okay?"

21-15-9
Row for calories
DB thrusters
KB sdhp (70/55#)
Burpee
Medicine Ball Clean (20/14#)
Slamball (20/14#) (*yes, the real wod calls for wallballs, but we are going to mix it up a bit...still intense stuff!)

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Labor Day

WOD at 10 am on Labor Day, there will be NO 5:30 pm class.

Weather permitting = HOOVERBALL from 1o am - noon

If the weather doesn't cooperate = FRAN at 10 am

Which one are you hoping for????

FGB movements!!

WOD~ Time to practice all the movements for FGB5. Speaking of, have you signed up yet? Register at http://www.fgb5.org/ under team name "the conviction".
3Rds:

20 SDHP

20 Wallball

20 Push Press

20 Box jumps

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