Box Jumps

Thursday, Nov 7th, 2013

Strength:  Renegades 3x max reps  - Place dumbbells on the ground, grasp dumbbells and assume a pushup position (hands holding dumbells at standard pushup width,feet shoulder width apart), do a pushup, row one side, do a pushup, row other side, etc. for as many reps as you can.

WOD:  7 Rounds for Time

7 Snatch

7 OHS

7 Snatch Balance

REC:  5 Rounds

10 Box Jumps

10 Ball Slams

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Monday, Oct 14th, 2013

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Weekly Warm Up:  10 Pull Ups, 10 GHD Sit Ups, 10 PVC Overhead Squats, 

Strength: Overhead Squat 5x5

WOD: "Wittman"

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13th, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

7 Rounds for Time

15 KB Swings (1.5/1)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

REC: 4x8 Turkish Get Ups (1.5/1)

Friday, Oct 11th, 2013

Don't forget that the second judges meeting is tomorrow, the 12th at 9:00 a.m.  It'll last about 60-90 minutes so please be there if you can.  

Strength:  Back Rack Lunges 3x10-12

WOD:  12 Minutes to complete the following:

6 rds of

5 Ball Slams (30/20)

10 Box jumps (24/20)

then complete as many laps in the middle lane as possible in the remaining time.

REC:  5 Min AMRAP with a partner

2,2:4,4:6,6...burpees.  One partner works at a time.