July 09, 2014

Strength:

Push Press

1-1-1-1

OTM X 7

Muscle Up/Strict Pull Ups

WOD:

4 Rounds

10 Deadlift (225/155)

10 Handstand Push Ups

Napping Can Increase Memory

July 08, 2014

Steve leading the warm up

Strength:

OTM X 10 

1 Snatch or Power Snatch

4 Sets

Max Strict Toes to Bar

Rest 60 Seconds

WOD:

15 Minute AMRAP

21-15-9

Overhead Squat (95/65)

Burpee

Then 400 Meter Run

Then AMRAP for the reminder of the time

5 Pull Ups

10 Push Ups

15 Air Squats

July 07, 2014

Strength:

Deadlift

1-1-1-1

WOD:

5-4-3-2-1

Ring Dips

10-8-6-4-2

Front Squats

20-16-12-8-4

Box Jumps

July 05, 2014

Strength:

Front Squat

3-3-3-3

Push Press

3-3-3-3

WOD:

15 Minute AMRAP

200 Meter Run

10 Shoulder to Overhead

10 Pull Ups

July 04, 2014

Strength:

Deadlift

3-3-3-3+

Ring Push Up

4 Sets

Rest 90 Seconds between

WOD:

4 Rounds

1 Minute Max Wall Balls

1 Minute Max Box Jumps

1 Minute Max Calorie Row

1 Minute Rest

Why Kids Need the Sun

July 03, 2014

Congratulations to Amy and James on their newest family member; Alexander (Xander) Peter Ross Morton

Strength:

Hang Snatch

2-2-2

Hang Snatch Pull

3-3-3-3-3

WOD:

6 Rounds

9 Power Cleans (135/95)

9 Burpee Over Bar

Rest 1 Minute

July 02, 2014

Strength:

Strict Press

3-3-3-3

Pistols

20-20-20

WOD:

OTM X 20

Odd: 5 Thrusters

Even: 10 Toes To Bar