Month: August 2013

“Kettle Bell Fight Gone Bad”

3 Rounds For Reps

1 Min KB Snatch

1 Min KB Step-Ups 20″

1 Min KB SDLHP

1 Min KB Floor Press

1 Min Goblet Squats

1 Min Rest

*1.5/1 pood

Cash Out;

4 Min Tabata

20 sec hold – 10 sec rest

Superman/Banana

WOD;

“DT“

Five rounds for time of:
12 Deadlift 155/105lb
9 Hang Power Clean 155/105lb
6 Push Jerk 155/105lb

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

Compare to your performance on 12/11/12

Cashout;

2 x 800 Meters

*Rest exactly 2 Min between cycles

 Dave 12:48RX

Skill;

Turkish Getup

WOD;

For Time;

50, 40, 30, 20, 10

Box Jump 20″

Kettle Bell Swing 1.5/1 pood

Walking Lunge
Compare to your performance on 12/24/2012

Tara 24:04RX

Mike 26:08RX

Tomorrow we will team up with area boxes to honor a hometown Hero of our own: Sgt. Jan Argonish, 26, of Scranton, killed in an ambush in Kunar Province, Afghanistan. An accomplished soldier, Sgt. Argonish was a graduate of the Army’s infantry and mortar schools and the tanker school at Fort Knox, Ky. He also served two years as a military recruiter. During his tour in Iraq, his duties included the capture and detention of several high-level fugitives.

‘Jan’
10 Rounds For Time:
5 Deadlift 255/165 LBS
10 C2B Pushups
100 Mtr Run w/ KB 1.5/1 pood
Rest 1 Minute

POST TOTAL WORK TIME (9 MINS OF REST IS SUBTRACTED FROM FINISHING TIME)

WOD;

5 Rounds for Time of:

25 Wall Ball 20/14lb

15 Ring Dips

Cash out;

4 x 400 Meters

Rest exactly 60 seconds between cycles

Skill;

Hang Power Snatch 3, 3, 3

WOD;

Complete as many rounds as possible in 15 minutes of:

9 Pull Ups

6 Pistol Squats (L+R=2)

3 Power Snatch 115/75 lb

Kaleena 9+17 RX

Lena 6+17 (S)

Ken 8+8 (S)

Jenny 9+3 (S)

Karen 6+11 (S)

Greg 8+16 –  9 air squats, 6 HPS 115#, 3 bar MU

Dan 7 (S pistols)

Josh 7 + 2 (S pistols)

 

 

Skill;

Hang Clean 3, 3, 3

WOD;

For Time:

100 Push Press 115/75lb

*Every time the bar is brought below shoulder height, you must buy the bar back with 3 Burpee Box Jumps

WOD;

For Time:

100 Double Unders

100 Backward Singles

10 Med Ball Cleans 20/14lb

75 Double Unders

75 Backward Singles

20 Med Ball Cleans 20/14lb

50 Double Unders

50 Backward Singles

30 Med Ball Cleans 20/14lb

25 Double Unders

25 Backward Singles

40 Med Ball Cleans 20/14lb

WOD;

’08 Games WOD
5 Rounds For Time:
5 Deadlift m:275lbs f:185lbs
10 Burpees

Cash Out;

2 Mile Run

WOD;

Five 4 min Rounds, each 4 min round starts with a 400 meter run and is followed by a 2 min rest (6min total). In between the run and rest complete as many reps as possible of:

Round1, Sumo Dead Lift High Pull 1.5/1 pood

Round2, Push Press 1.5/1 pood

Round3, Kettle Bell Swing 1.5/1 pood

Round4, Tators 1.5/1 pood

Round5, Depth Box Jump 20″

*Score is total reps completed of AMRAP movements

Cashout;

3 min Plank

3 min Boat Pose