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
May 19th, 2013 
admin 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…
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
May 17th, 2013 admin 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
May 16th, 2013 admin 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
May 15th, 2013 admin 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..
.
WOD 5.14.13
May 14th, 2013 admin 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..
.
WOD 5.13.13
May 12th, 2013 admin 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..
.
WOD 5.10.13
May 10th, 2013 admin 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..
.
WOD 3.9.13
May 9th, 2013 admin 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..
.
WOD 5.8.13
May 8th, 2013 admin 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..
.
