Brainpower

Marcos Mendez getting his mind right for the BCS Games. If you want to see some awesome pics that his father in law took, check out this link - http://rrdphotography.blogspot.com/2010_05_01_archive.html

Powerclean
4-4-4-4

"Kendra"
For fewest 400s completed:
100 wallballs

anytime repetition rhythm is broken complete a 400m run, examples: dropping the ball, holding the ball at chest, placing ball on the ground, etc...

Props

Caleb did an impressive 320#(PR) on the deadlift after running two 5k's on Saturday at the Dansby Duo, way to go Caleb!

Ground to Overhead- max load
10 min time limit

5 rounds for time:
15 Wall-balls
10 Burpees

Incomplete Madness

What was harder today, the box jumps, wall ball or run?

 Bench Press
5-5-5-5-5

3 Round "Kelly":
400m run
30 box jumps (24inch box)
30 wall-ball (20#)

Body Weight WOD:

10 burpees

Tabata squats 8 rounds of 20/10

400m run

Tabata squats 4 rounds of 20/10

200m run

Tabata squats 2 rounds  of 20/10

10 burpees

People are Crazy and Times are Strange

Watch Kirk hit up a 435# deadlift yesterday...

Skill work:
Wall- Balls


For time:
800m run
25 box jumps (24 inch)
50 wall-balls (20#)
25 box jumps (24 inch)
800m run

Rollin on Thirties

Update: we have decided to cancel the 5am class on WED morning. we will start at 6 am and roll on as usual. Be careful getting to the box.
 -D

Heads up guys, only 4pm and 5pm classes this afternoon, just in case the world does snow over we want everyone at home with their families or pets, not driving after a sick wod in bad weather. enjoy the evening off and look tomorrow morning for a class update.

D

Get you some Shawn P!

Back Squat
3-3-3-3

Hopper for time:
30 Deadlifts (bodyweight)
30 Double Unders
30 KTE 
30 DB Split Cleans (30#)
30 Wall-Balls

Some old, Something new

How low will you go today?

Snatch Balance
5-5-5-5

30-25-20-15-10
Wall-balls(20/14#)
SDHP (75/55#)

Jack be Nimble

Stud athlete - Joanna Tijerina

Push-press
5-5-5-5-5


20 double unders
10 wall-balls
18 double unders
9 wall-balls
16 double unders
8 wall-balls
...continue pattern until...
2 double unders
1 wall-ball

Fish and Chips

Press
1-1-1-1-1

21-15-9
Wall-balls
Deadlifts

Rebellion

Split jerk
3-3-3-2-2

5 rounds for time:
10 wall-balls (20#)
15 box jumps (24" box)
20 renengade rows (30#)

post thoughts to video in comments

Stuffed

Row 250 m for time

rest 5 min

"Karen"

150 Wall Balls

men 20#

women 14#

rest 5 min

Row 250 m for time

friday the...

A sweat stain is a sign of a good WOD, we want you all to challenge this one next week. Wear your favorite t-shirts next week, work hard, then lay on your backs POST WOD. We'll take pictures of the best ones.

overhead squats
5-5-5-5-5

for time:

20 wall-balls
25 double unders
10 burpees
25 double unders
200m run
25 double unders
10 burpees
25 double unders
20 wall-balls

Boots made for Running

hang power snatch
5-5-5-3-3

2 rounds for time:
400m run
30 ball slams(20/14#)
400m run
30 wall-balls (20/14#)

Welcome to the jungle

Deadlift
3-2-1-1-1


7 rounds for time:

5 Wall-Ball
7 Ball slams
9 Kb swings

Deltoid

clean
5-5-5-5

then:
3 min max reps thrusters (75/45#)

3 min rest

3 min max reps push-ups

3 min rest

3 min max reps wall-ball (20/14#)

Fight gone bad

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

A Quad for Quads

4 rounds for time:
20 OH squats
40m broad jump
20 wall-balls

no substitute

Deadlift
3-3-3-3-3

then for time:
400m run
25 wall balls
400m run
50 ball slams
400m run
25 burpees