WOD 5.21.13

Pre-WOD:

Coach led Warm-up

SWOD

Press 5-5-3-3-3

MetCon

7min AMRAP of:

  • 7- GHD Sit-ups
  • 7- GHD Hip Extension
  • 7- Wall Balls 14/20 @ 10ft tgt

Post Total Reps…

WOD 5.20.13

Pre-WOD:

Coach led Warm-up

SWOD

Back Squat 5-5-3-3-3

MetCon

“Weston”

5 Rounds for Time of:

  • 1000m- Row
  • 200m- Farmer’s Carry 25/45 (Dumbell)
  • 50m- Waiter Walk (Right Arm) 25/45 (Dumbell)
  • 50m- Waiter Walk (Left Arm) 25/45 (Dumbell)

Post Total Time…

Hero_Weston_th.jpg

Enlarge image

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

WOD 5.17.13

Pre-WOD:

Coach led Warm-up

SWOD

Power Clean 5-5-3-3-3

MetCon

5 Rounds For Time:

Using #95/#135

  • 15- Deadlifts
  • 12- Hang Power Cleans
  • 9- Front Squats
  • 6- Push Jerks

Post Total Time…

WOD 5.16.13

Pre-WOD:

Coach led Warm-up

SWOD

Bench Press 5-5-3-3-3

MetCon

For Time:

  • 800m- Run
  • 50- Dumbell Snatch 25/45 (Alt Arms)
  • 1000m- Row
  • 30- Dumbell Snatch 25/45 (Alt Arms)
  • 800m- Run
  • 20- Dumbelll Snatch 25/45 (Alt Arms)

Post Total Time…

WOD 5.15.13

Pre-WOD:

Coach led Warm-up

SWOD

Deadlift 5-5-3-3-3

MetCon

10min AMRAP

  • 6- OHS #75/#115
  • 12- Box JUmps 20/24

Post Total Reps..

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WOD 5.14.13

Pre-WOD:

Coach led Warm-up

SWOD

Press 5-5-3-3-3

MetCon

“FRAN”

21-15-9 reps for time of:

  • Thrusters 65/95
  • Pull-ups

Post Total Time..

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WOD 5.13.13

Pre-WOD:

Coach led Warm-up

SWOD

Back Squat 5-5-3-3-3

MetCon

3 Rounds for Time of:

  • 25m- Bear CRawl
  • 10- Push-ups
  • 25m- Sprint
  • 5- Burpees
  • 30sec- Rest

Post Total Time..

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WOD 5.10.13

Pre-WOD:

Coach led Warm-up

SWOD

Power Cleans 5×5

MetCon

10 to 1 to 10 for time

  • Strict Press #45/#75
  • Back Extensions

Post Total Time..

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WOD 3.9.13

Pre-WOD:

Coach led Warm-up

SWOD

Bench Press 5×5

MetCon

“Cindy”

20min AMRAP of:

  • 5- Pull-ups
  • 10- Push-ups
  • 15- Squats

Post Total Reps..

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WOD 5.8.13

Pre-WOD:

Coach led Warm-up

SWOD

Deadlift 5×5

MetCon

3 Rounds for Time of:

  • 7- Squat Cleans 95/135
  • 15- H.S.P.Us

Post Total Time..

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