Workout of the Day

Warm-up:
Burgener x3

WOD:
“Johnson”

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Rob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift, 105lb clean). Post rounds completed to comments.

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Warm up:
Inch worms, 10/
Samson stretch, 10/
Stripper stretch, 10/
Pigeon walk, 10
X2

WOD:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups

Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Chris Spealler 6:42, Eric O’Connor 7:01. Post time to comments.

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Warm-up:
Squat, 10 reps/
Pullup, 10 reps/
Pushup, 10 reps/
Samson stretch, 10 steps
x2

WOD:
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

Josh Everett 4:18, Rob Orlando 5:18, Chris Spealler 5:33, James Hobart 5:45, Eric Magee 5:47, Jason Leydon 5:52, Lauren Plumey 6:32 (135lb squat, 1.5 pood KB), Elyse Umeda 7:00 (155lb squat, 1.5 pood KB). Post time to comments.

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Warm up:
Shoulder pass throughs, 10/
Pistols, 10/
Muscle up transitions, 10/
Pullups, 10
X 2

WOD :
“Luce”

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

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Warm up:
10 burpees/
10 squats/
10 inch worms/
10 Samson stretch steps
X3

WOD:

Run a 5k or Bike a 30k or row a 6k
Post event and time to comments.

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Warm-up:
Burgener x3/
Box jump, 24 inches x10/
Shoulder pass throughs, 10/
Pistols 10

WOD:

Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

Post rounds to comments.

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Warm-up:
Inch worm, 10/
Shoulder pass through, 10/
slow muscleups, 5/
Walking samson stretch, 10 steps/
Pigeon walk, 10

WOD:
Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Post time to comments.

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Burgener x3
Squats,15/
Pushups, 10/
pulllups, 10/
Sprint, 50m
x2

WOD:
Clean 3-3-3-3-3-3-3 reps
and
Gymnastics Skill Work (Rings, Rope Climbs, HSPUs)
Post loads to comments.

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Warm-up:
Inch worms, 10/
pushups, 10/
Squats, 10/
Pistols, 10/
x2

WOD:Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Post time to comments.

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