"For Time"

For time:
10,9,8,7,6,5,4,3,2,1 reps of
Push Press
Push Ups
M:135 F:95

"AMRAP in 20 min"
3 HSPU
6 DB Cleans
9 Pull Ups
M:55 F:35

"Caleb's B-Day WOD
C - chest to bar pull ups

A - are you ready for some man makers?

L - light weight thrusters

E - everyone out the door for a 800m run

B - burpees 

Caleb is turning the big 21 so in honor of his bday we will be doing 21 reps of each!

 Mackenzie showing us her pull ups! Notice the full range of motion with the all the way down lockout at the bottom!!!

"For Time"

400m Run
21 Box Jumps 24in
Handstand Pushup21
400m Run
15 Box Jumps
Handstand Pushups
400m Run
9 Box Jumps
Handstand Pushups

"AMRAP 20min" 

2 Burpees

4 Pull Ups

6 SDHP M:95/F:65

8 Lunges

6 O'clock crew having fun with some KB's!

"For Time"

800m Run
21-18-15-12-9-6-3 reps of:
WallBalls
KB Swing M:24kg F:16kg
800m Run

"3 Rds For Time"

50 Squats

25 Pullups

10 Hang Power Clean

M:135/ F:95

Awesome Job Today!!

"5 Rds For Time"

5 Deadlifts

10 Burpees 

275/185# 

"Tammy's Med Ball B-Day WOD"

T - ?

A - ?

M - ?

M - ?

Y - ?

Tammy is turning the big 43 on Sat. so we will be having some fun with a little birthday WOD!

So if you see Tammy dont forget to wish her a HAPPY B-DAY!

"Nancy"

5 rounds for time:
400m Run
15 OH Squats  95/65#