5+7=10??

5 Box Jumps 24"/32"
7 snatch Balances 85/115
10 rds 

Touch your Toes!

8 Rds
8 Toes to Bar
8 Sumo Deadlifts at 95/65
8 Burpees 

Don't leave me hanging

25 min Partner workout
With one athlete hanging from the bar/
The other athlete accumulates reps on either Wall Balls or ring push ups.
Athletes can alternate as they wish.

A+B+C= My legs hurt!!

Short and powerful
Part A 1000M Row
Part B FR SQ AMRAP X 3
Part C 3 Attemps Max DU 

Ty's favorite!

10 Min AMRAP
Jumping Lunges 6 per side
12 KBS 24/16 

250m row x2  

Strong Legs makes everything easier

4 Cycle Met-Con
3 min on 1 min off
Back Sq 185/225 6 reps
Ring Dips 6 Reps
 

Hero WOD Roy

5 rds of 15 reps of 185/225 dead lifts 20 box jumps 20/24 25 pull ups

Marine Corps Sgt. Michael C. "Roy", 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Element Open WOD #2

3 rds for time:
5 thrusters at 115/165  
20 Burpees
100 DU 

306 First Chipper!!

2 Rope Ascents
4 Turkish Get-UPs
8 Skins the Cat
16 Pull Ups
32 Push Press at 55/75
64 Air Squats 

Beep! goes the clock

complete 100 KBS 16/24 On the minute complete 2 MU

It takes two

4 min partner AMRAP x 5 Wheel barrow there, buddy carry back. For the remaining four minutes complete as many barbell complex as possible, 1 complex equals Clean, front squat, press, back squat, press, 65/95lbs

Skills Galore

12 Min AMRAP

4 pistols
8 HSPU
12 OHS 85/115

2 Min AMRAP
Max double unders

Jason's nemesis

6 rounds for time:
 5 gym width of farmers carry 25/35lbs
10 pull-up
15 squat cleans 65/95lbs

Love the Deadlift

3 Cycle Met-Con3min AMRAP 1 min rest 5 dead lifts at 225/315 5 ring dips

Then: 3 Cycle Met-Con 3Min AMRAP 1 min rest 7 dead lifts at 185/225 7 push ups

Swing a little lunge a little

5min AMRAP 35 DU 15 KBS 16/24 5 min off 5Min AMRAP 5 burpees OHS lunge 35/45

Row like Steve!

500 m row,
then,
4 rounds of :
25 Wall Balls 2 for 1
25 Knees to Elbows,
Finish with,
500M row 

Surprise Partner WOD

You'll have to come see to find out?  hmm...what haven't we done in a while...  Is that in Europe or Asia?

REST DAY,

Come and Enjoy the Grand Opening

Benchmark Friday

"Coe"

10 Thrusters 65/95lbs

10 Ring Push Ups

10 rounds for time      

Hero WOD "COE"

10 rds of: 
10 Thrusters at 65/95
10 ring push ups