Monday 9/1 -- Hotshots 19

This workout can be done with a partner or done individually.  It is very tough and is meant to be tough, so do it in remembrance of these heroes.  

6 RFT 

30 Squats

19 Power Cleans @ 135/95

7 Strict Pull ups

400m run

Friday 8/29 -- On the clock

Facing a 10 min running clock:

1 min Deadlift @ 135/95
2 min Ab mat sit ups
3 min Shoulder to Overhead
4 min Bar facing burpees

Score is total reps

Overtime!! 

Thursday 8/28 -- Big Clean

5 RFT

15 wallballs 20/14
10 T2B
5 Cleans @ 185/115

Burpees !!

Wednesday 8/27 -- Aerobic

For Time:

1 mile run / 800m run
50 Double unders / 100 singles
40 Box jumps
30 Double unders / 60 singles
20 Box jumps

Tuesday 8/26 -- Hello Fran

"Fran"

21-15-9
Thrusters @ 95/65
Pull ups

Jarrett Flowers

Monday 8/25 -- Go big or go home

1. Back Squat 1 RM

2. AMRAP 10

10 Burpees
10 KBS 70/53

Leslie Wilkins 

Friday 8/22 -- Rewind

Open 11.1 and Open 14.1

AMRAP 10
30 double unders
15 power snatch @ 75/55

Thursday 8/21 -- Cement Mixer

5 RFT

400m run
12 T2B
Rest 1 min between rounds

Wednesday 8/20 -- Hot n Ready

AMRAP 6

3-3-6-6-9-9...
Power Clean 135/95
Abmat sit ups

Tuesday 8/19 -- Hey Partner

Team of Two:

For Time

100 Wall Balls
80 Shoulder to Overhead 115/75
60 Box Jump
40 Burpees
20 Snatches
10 MU/C2B/PU/RR

Monday 8/18 -- Retest

"Helen"

3 RFT

400m run
21 KBS 53/35
12 Pull ups

Jennifer Branch 

Friday 8/15 -- This is different...

10 1 min rounds of:

Deadlift x 3 @ 275/185
40 yrd shuttle sprint
Max Effort Muscle ups/C2B/PU/RR
-rest two min between each round

Score is number MU/C2B/PU/RR per round

New Shirts 

Thursday 8/14 -- Gut Check

AMRAP 15

Burpees x 10
Abmat sit ups x 15
Double Unders x 50

John Arcana 

Wednesday 8/13 -- Double Dose

1. Deadlift - heavy single

2. Hang Power Snatch 5 x 5

Lauren after DT!! 

Tuesday 8/12 -- Push It

AMRAP 10

100m sprint
15 push ups

A little DT action! 

Monday 8/11 -- DT

"DT"

5rft

Deadlift x 12 @ 155/105

Hang Power Clean x 9 

Push Jerk x 6 

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. 

Saturday 8/9 -- Take your Friend on a Walk

AMRAP 20
One partner works, one partner walks 100m with plate overhead 25/10

21 Wallballs
18 kbs
15 pull ups / ring rows

Friday 8/8 -- Yo Dawg..

AMRAP 12

8 t2b
10 thrusters @ 75/55
12 jumping lunges

Thursday 8/7 -- Clean, Clean, Clean

1) Clean Technique

2) Power Clean 7x3

Getting warm!! 

Wednesday 8/6 -- Cycle of..

4 rounds for max reps each round

1 min: wallballs 20/14
1 min: double unders
1 min: K2E
1 min rest

4:30 doing work! 

Tuesday 8/5 -- Swingin'

3RFT

25 KBS 53/35
25 Box Jump 24/20

Mikey Adams 

Monday 8/4 -- Nancy

5 RFT
"Nancy"
400m run
15 OHS 95/65

Big Saturday Class!!