July 11, 2015
Saturday 150711
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to responses.
Compare to December 5, 2014.
July 2015
July 10, 2015
Friday 150710
3min AMRAP Sprint Rounds:
3 Squat Snatch 75/55 95/65 115/80 135/95 or 155/105 Athletes choice on load
Run 200m
Max reps WallBalls 20/14lbs 10′
Rest 2min
Repeat 2 more times for a total of 3
After last round rest 2min then
“Finisher”
In 5 min establish a max Snatch (power or Squat)
Post snatch load, total wallballs and max snatch to responses.
July 9, 2015
Thursday 150709
BlackJack by “Breck”
7min AMRAP:
Dumbbell burpee complex = Perform burpee push-up w/dumbbells to DB sqt clean to overhead. 45/30lbs x 2 RX+ 50/35lbs or greater
Rest 3min
7min AMRAP:
1 Box jump 24/20″ Games standard
1 Bar or ring dip
2 Box jumps
2 Bar or ring dips
3-3, 4-4, continuing adding a rep each round
Rest 3 minutes
7min AMRAP:
50’ Sled push sled + 70lbs / sled + 25 lbs
30 Double unders
10 Toes to bar
**Atletes can perform the 7min AMRAPs in their choice of order
Post score for each AMRAP to responses.
Compare to September 24, 2013.
July 8, 2015
Wednesday 150708
For Time:
5 Jerks 175/110 RX+ 205/140 55+ 135/95
1 Rope Climb 15′ RX+ 1 Legless 15′
20 calorie Row
4 Jerks 175/110 RX+ 205/140 55+ 135/95
2 Rope Climbs 15′ RX+ 2 Legless 15′
20 calorie Row
3 Jerks 175/110 RX+ 205/140 55+ 135/95
3 Rope Climbs 15′ RX+ 3 Legless 15′
20 calorie Row
2 Jerks 175/110 RX+ 205/140 55+ 135/95
4 Rope Climbs 15′ RX+ 4 Legless 15′
20 calorie Row
1 Jerk 175/110 RX+ 205/140 55+ 135/95
5 Rope Climbs 15′ RX+ 5 Legless 15′
20 calorie Row
Post time to responses.
July 7, 2015
Tuesday 150707
For time:
Run 200 meters
30 WallBalls 20/14 10/9″ Clear Line
15 WallBall Push-ups (Toes on Wallball)
3 Squat Cleans 165/115 RX+ 205/140 55+ 125/80
Run 400 meters
20 WallBalls
10 WallBall Push-ups
2 Squat Cleans
Run 600 meters
10 WallBalls
5 WallBall Push-Ups
1 Squat Clean
Post time to responses.
Come help send Will Morales off to LA in style! Royce and Cindi Carter will be hosting a going away party for Will as well as a birthday celebration for Cindi on Saturday, July 18th at 7pm. They will have an assortment of adult beverages and light snacks. Please feel free to bring anything additional that you’d like to drink. We look forward to seeing you all there!