back squats sets of  7    bar, 95, 115, 145, 175

40-20-10
box jumps y/r
burpees
wall balls  11'/ 10'
wall balls to the sticker sucked!
28:18 RX

SADG

SADG
3 rds
400m with bar on back, used safety bar with a 25 on each side
400m , i did farmer's walks with the yellows
38:12

5 rds
10 wall balls. 25/20 if broken 10 slams
10 kb swings. Y/R
Unbroken, too long in between
8:25

Amrap. 14

5 box jumps

5 snatches. 95/65 ( sub'd 55 lb dumbell )

12 + 4 box jumps

"Grace"
I sub'd 30 stones to jerk box, large stone .  18:36.

2,4,6,8,10,12,14,16,18,20
deadlifts 185/125
wallballs 20/15
18:02

 

 

Thrusters 1-1-1-1-1. Can take from rack

How far in 10 min:

Wall ball

Snatch 95/65

1, 2, 3, 4, 5, etc...
9 + 9 wb  135 lbs

strict press 1-1-1-1-1  130 lbs

8 rds
8 hang cleans  115/75
8 burpee box jumps yellow
15:00

15 reps

Dead lift 225/135

Clean and jerk. 135/95

Push press 95/65

Wall ball 25/20

Kb get-up sit-up. Grey/black

Lunge 95/65

Toes to bar

Burpees

14:33

Push press 3-3-3-3-3.      135

AMRAP 7

7 hang cleans. 95/65

7 front squats

7 burpee jump overs.       4 + 5 cl

1min on 30 seconds off   x4

clean and jerks 115/75
row for cal
cleans  9, 6, 7, 7
row   22, 21, 21, 26
total   119

"Karen"

150 wallballs for time
11:55

Front squats 1-1-1-1-1
145 felt good, knee feeling tweeky after that so stopped there
AMRAP 10
5 pull-ups
10 push-ups
15 sit-ups 
8 + 1 push-up

30 snatch grip deads 205/145
Run 400m I sub'd rows
20 sgd
300m
10 sgd
200m
8:36

6 min
1000m row
box jumps with time remaining  35
3 min rest
6 min
30 snatches 95/65
ring push-ups with remaining time  29
total=  64

bench press 1-1-1-1-1
"Annie"
did not do, at station.

back squat 1-1-1-1-1
225, 245 was a bit shallow

amrap 10
10 burpees
20 wallballs
30 slams
4 + 3 burpees

jerks 1-1-1-1-1
only hit 135  

amrap 12
10 toes to bar
20 KB sumos Y/R
run to light post ( sub'd 200m row )
4 rds + 1 t2b

6 min
deadlifts 245/155
row for cal
3, 6, 9, etc..      12 +9= 69
3 min rest
6 min
pull-ups
push-ups
3, 6, 9, etc... 15 +4= 94  
total  163

Front squat 5-5-5-5-5
climbed slow lots of sets,  145
for time:
4 rds
10 toes to bar ( did toes thru rings)
20 push-ups
30 wall balls 
time:  11:40

1 min on, 20 seconds off,  3 rds
farmer's walk Y/R  (each mat 1 pt) 40,30,35
tire flips  5,4,4
hang clean 135/95   7,7,7
burpee 10,10,13
Did it all with 20 lb vest.  total= 203

10-1 snatches 115/75
3 hspu  did feet on wt plate stack
1-10 wall balls
19:24

tabata
box jumps 6,6,6,6,5,5,5,5=44
KB swings 9,9,9,9,9,8,8,9=70
hang snatch 75/55   3,5,6,3,6,6,5,6=40
air squat 12,13,13,14,14,13,15,16=110
total= 264

For time:
15 burpee squat clean thrusters 95/65
run to stop sign
10 bsct
run
5 bsct
run
15:06
back squat 1-1-1-1-1
245

For time:
10 cleans 165/110
20 pull-ups
30 wall balls
40 cal row
6:47

at station
bench press 1-1-1-1-1
180 lbs
 20 rds
5 ground to overhead 95 lbs, 5 bench press 115 lbs,
5 pull-ups, 5 burpees, 5 air squats, run around building

for time:
10 rds
3 snatches 135/95 ( had to go to 125 half way thru)
snatches were for shit, not enough hip!
5 pull-ups
10 push-ups
21:02

WOD #2 upcoming BMB
12 cleans 115/75,  box jump burpees
200m run
9 cleans, bbj
200m run
6 clean, bbj
200m run
8:46

turkish get-ups
500m row  1:40s ?
did not make note of it. Posting much later!

steps at fire college
110 flights
22 times up and down smoke tower 1/2 with gear, removed pack and coat

later

3 rds
did it all with 20 lb vest
43 step-ups with 70 lb bag
9 hang cleans 135/95
11 wall balls 25 lb ball
21:49

back squat 3-3-3-3-3
225 after WOD

for time:
10-1
burpee pull-ups
snatches 115/75
21:01

Iron Legion Grand opening
10 min
200m run
KB swings
team with Morgan

10 rds
3 deadlifts 315/185
6 box jumps
9:50

later

10 rds
3 cleans 135
6 wall balls
8:08

Thrusters 3-3-3-3
hit 125 lbs, right wrist an issue

for time:
200m run
14 KB swings
7 goblets
7:51

Labor  day  deck of cards
knee to elbows, push-ups, dumbell thrusters 20 lb, stone x 1/2, aces burpees, jokers 200m run

At station
10 rds
run inner circle
7 combos on bag, 7 bench press 115 lbs, 7 tire flips

for time  25 min cap
400m run
10 rds
5 shoulder to overhead ( i did snatch grip behind head)
lunges with wt  75/55
16:39


1/2 Holly man scaled
15 rds
5 wall balls
3 push-ups on blue box
1 clean 165 lbs
16:59

10-1
deadlifts 205
box jumps
wallballs
13:36


10-1
push press 85 lbs
GHD
burpees
18:36

1-10
ground to overhead  115/75
pull-ups
14:01

1-10
stone to shoulder
toes to bar
16:32

For time:
2 rope climbs
prowler push  M 45x2, W 15x2
20 stones
20 front squats  95/65
20 push press 95/65
20 dubs
20 step-ups red holding 45lb plate
20 swings Y/R
20 burpees
26:49

1 min deadlifts 225/135
30 sec rest
1 min row for cal
4 times
total:  124

3 rds
30 hang snatches  75/55
30 sit-ups
30 wall balls
20:47
I did it the next day then did that days

AMRAP 14
7 hang cleans  135 lbs
7 push-ups hand release
10 + 1 clean

On the cruise
deck of card on deck
pull-ups, squats, sit-ups, dubs, burpees

4 min deadlifts 
205 x 60=  12,300 lbs
2 min rest
4 min box jumps
40 reps x 10 pts total  12,700

4 min KB swings Y     63
2 min rest
4 min dubs   44  total:  4454

later

AMRAP 8
10 burpees,  20 wallballs, 30 ball slams
total:  108 reps

4 min ground to overhead
105 x 41 =  4305
2 min rest
4 min row for meters 1098
total=  5403

Fire station
5 rds
farmer's walk, burpees, cleans, box jumps, goblets

5 rds
20 ball slams
20 sit-ups with ball
run to light post
11:56

back squat  3-3-3-3-3
145, 165, 175, 195, 200, 215

10-1   15 min cap
KB swing Y
stone med
box jump Y
8s    total reps 108