10 Minutes: find 1RM Front squat Then… 100 pull ups for time

“Hammer” Five rounds for time: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned Read More …

17 Minute AMRAP: 25 Sit Ups 15 Back Squats @Bodyweight

3 Rounds for time: 50 Double-unders 40 Air squats 30 Pull-ups 20 Burpees 10 HSPU Level 3= Wod above Level 2= 20 double unders, 30 jumping pull ups, 10 push ups w/ feet on 20″ box Level 1= 30 Mountain Read More …

For Time: 21-15-9 Deadlift 155/115lbs Knees to Elbows Box Jumps 24/20in.

Partner WOD 10 minute AMRAP: 10 Medball Cleans 20/14 *While one person is completing the cleans the other teammate is doing pushups. **Score is total number of pushups Compare to May 23, 2012

10 Minute EMOM: 1 hang clean + 1 front squat + 1 shoulder to overhead @ heavy as possible. 5 Wall ball @20/14 lb. to 10′ then, 8 minute AMRAP: 5 Thrusters 95/65 10 V-ups 15 Squat thrusts

ATTENTION: The gym will be closed today so we can travel to Aurora and support Kyle, V and Galo in the survival of the fittest competition. HOWEVER, if the roads are too bad we will open for the 9am and Read More …

For Time: 30-3 air squats (Reps Decrease by 3) 1-10 Clean & Jerk @135/95 (Reps increase by 1)

For time: 9 Snatch @95/65 18 Chest to Bar Pull-ups 7 Snatch 14 Chest to Bar Pull-ups 5 Snatch 10 Chest to Bar Pull-ups Buy Out: 100 OH medball walking lunge 20/14lb