Warm-up:
Shoulder pass throughs, 10/
Skin the cat, 10/
10 box jumps, 10
x3
Burgener x2

WOD:
Power Snatch:
3-3-3-3-3

Rest 10 and then:

“Stephen”

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments,

Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly

Warm up:
20lb med ball slams, 10/
ghd situps, 10
x3

WOD:
“JT”
For time:
21-15-9 of
handstand pushups/
ring dips/
pushups

post time to comments.

Warm up:
15 squats/
10 pushups/
10 pullups
x2

WOD:

Turkish Get up

1-1-1-1, each side

Rest 5 min and then:

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

U of D Hockey

Warm-up:
500m row/
10 burpees
x2

Burgener x2

WOD:
“Tabata something else”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Pullups, Sit-ups, and Push-ups . Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.

Warm-up:
Burgenerx3

Front lever practice, 5 minutes

WOD:

Handstand holds, max time, 3 attempts

Rest 5 minutes and then:

4 rounds for time of:

400m run/
45lb Dumbbell hang squat clean, 21 reps

Post fron lever feedback, best handstand hold and time to comments.

Warm-up:
Bear crawl/gallop, 25 yards/
10 shoulder pass throughs/
15 squats/
x2

WOD:

AMRAP in 15 minutes of:

315 lb deadlifts, 3 reps/
Hanstand pushups, 5 reps/
Knees 2 elbows, 7 reps

Post rounds and fractions of rounds to comments.

Jeremy Mewha, New Species Coach/Athlete. Bar muscle-up>

Warm-up:
15 squats/
10 pistols, alt legs/
10 pushups/
10 pullups

WOD:
Backs squat:
5-3-3-1-1

Rest 5-10 and then:

“Fran”
For time:
21-15-9 of
95lb thrusters/
pullups

Postvtime to comments.

Warmup:
Hollow rock, 20 reps/
24 in box jumps, 10 reps/
c2b pullups, 10 reps/
ring dips, 10 reps
x2

WOD:
3 Rounds for time of:
5 ring muscle-ups/
5 bar muscle-ups

Post time and thoughts to comments.

Warm up:
squats, 15/
inch worms, 10/
pushups, 10/
pullups, 10

WOD:

Front squat:
3-3-3-3-3, 2 minutes rest between

Rest 10 and then:

Run a 5k

Post time to comments.

Burgener x3
Overhead squat, 15 reps/
Heaving Snatch Balance, 95lbs, 5 reps

WOD:

Olympic Total:

Snatch, 1 rep
Clean and Jerk, 1 rep

*Work up to your max in both lifts; clean with whatever technique gets you the most weight.

Warm-up:
15 squats/
10 pistols/
10 pushups/
10 hand stand pushups/
10 kipping pullups/
10 deadhang pullups

WOD:

Three rounds for time of:
50 Double-unders
50 Back Extensions

Post time to comments.

Saints WIN!!!!

Warm-up:
walking samson stretch, 20 steps/
inch worms, 10/
ring rows, 10

x2

WOD:
Turkish Get ups:
3-3-3-3-3-3

Rest 10 and then:

3 rounds for time of:

3 rope ascents, 15 ft/
20 kettle bells snatches, (10 each side), 1.5 pood

Post time to comments.

Warm-up:
Burgener x3

WOD:

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Post time to comments.

Warm up:
15 squats
10 pushups
10 pullups
400 m run
10 shoulder pass throughs

WOD:
5 rounds for time of:
5 bar muscle ups/
7 kettelbell swings, 2 pood/
9, 24 inch box jumps

post time to comments.

Warm-up:
Inch worms, 10/
Walking Pistols, 10/
10 clapping pushups

Push Jerk:
1-1-1-1-1

rest 10 and then:

“Jessie”

5 rounds for time of:
Dumbbell walking lunge, 30 steps, 45/25lbs/
Ring Dips, 21 reps/
10 Standing Broad jumps, 6 ft minimum

Post time to comments. In honor of a long time friend and pet.

Warm-up:
15 squats/
10 pull-ups/
10 push ups
x2

Burgenerx3

WOD:
3 rounds for time of:
115lb Sumo Deadlift high pull, 15 reps/
30 Box jumps, 20 inches/
15 pullups/
250m row

Post time to comments.

Warm-up:
burpee pullup, 25

WOD:
Overhead squat
3-3-3-3-3

rest 5 and then:

Complete as many rounds as possible in 15 minutes:
21 Sledge Hammer Strikes Right Side
21 Sledge Hammer Strikes Left Side
7 Strict Pull Ups
Post rounds completed to comments.
*Use a sledge hammer weighing between 12 - 20 lbs.
*Striking into a tire, sand bag or something. Be creative.
*Make sure you reach full extension on your strikes.
*You can sub ball slams, plate slams or dumbbell slams. Be creative.

Warm-up:
Walking lunge w/ samson stretch each step, 20 steps/
Push-ups, 10 reps/
hollow rock, 10 rocks, (go for big rocks)
x2

WOD:

The New Species 300 PREPARE FOR GLORY!
For time:
10 muscle-ups
20 pistols, (alternating, 10 each leg)
30 Power snatches, 75lbs
40 yard bear crawl
50 burpee box jumps, 20inches
50 double unders
40 yard bear crawl
30 power snatches, 75lbs
20 pistols, (alternating, 10 each leg)
10 muscle ups

Post time to comments.

Warm-up:
Squat, 15 reps
Pushup, 10 reps
20lb Med ball slam, 10 reps

WOD:
Handstand holds
5 attempts, max holds on wall

Rest 5 and then:
21-15-9
155lb backsquat/
pullups/
5 yard bear crawl

for time.

Post time to comments.