At station #12

heavy lunges 5 steps per leg
in gear, with pack then:
45 lb bar, 95 lbs 115 lbs, 133 lbs
Then in gear:
25 pull-ups
25 push-ups
50 sit-ups( no pack)
50 squats
12:00

At station with Smiley, Colin, Nick, and Freddie
worked on some snatches and overhead squats then:

AMRAP in 8 min of:

kettlebell swings, 2 pood 8 reps
boxjumps 22" 12 reps

7 rds + swings

AMRAP in 20 min of:
10 push-ups
20 sit-ups
30 jumpropes

Shae: 12 - 6 jumps
Me: 14 even

AMRAP in 20 min of:
5 boxjumps
10 deadlifts
run to log and back

Shae: 115 lbs 11 rds
Me: 205 lbs 10 rds + jumps
Shae and My back was TIGHT!

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Shae: 115 lbs and feet on bleachers 3:29
Me: 225 lbs and feet on black thing at studio. 3:49

5 rds for time of:
15 thrusters
400m run

Nick used 135 lbs
Colin and I used 95 lbs
N: 18:38
C: 18:52
Me: 19:02


Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

My 2nd and 3rd rds were 2 assents and 10 ring dips
21:48

2 trips across the retention pond at the station with the tire.
presses up to 160 lbs

100 burpees for time
shae: 10:35
Me 8:41

at station 24

4 rds of:
5 thrusters 95 lbs
5 bench press 155 lbs
10 one-arm kelltlbell swings
10 tire/ box jumps
5 dips
hose pull

deadlifts up to 385 lbs.

pushpresses up to 155lbs.
not feeling well.

While Shae, Nick, and Colin were in the level 1 cert I went to a nearby globo gym and did:
rack thrusters 45x5, 95x5, 115x5, 135x5, 155x5

Then 7 rds for time of:
5 rack thrusters 115 lbs
10 deadlifts 225 lbs with diamond bar
11:17

While Shae, Nick, and Colin were in the level 1 cert I went to a nearby park and did:
Tabata pull-ups 8,8,8,8,8,8,8,6
push-ups 12,12,12,12,10,10,10,10 ?
after that had timer problems.
Did some box jumps and worked on squats.

At station with Blaine, Nick , and Colin.
Bench singles up to 235 lbs, with 5 handstands in between( at least worked at handstands)

AMRAP in 12 min of:
10 hang power cleans
10 box jumps
10 deadlifts

Shae: 45# db.95# dl 7 rds + cl , 6 bj
Dave: 115# bar, 205 dl . 6 dl short of 6 rds

5 rds of:
20 sumos, 2 pood
30 push-ups
40 sit-ups
50 squats
23:29
Shae 45# 17:59

Evening worked on boxjump dumbell cleans, sets of 5 up to 40#

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs) ( sub'd 95lbs )
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
28:54

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

17:25

AMRAP in 12 min of:
10 kettlebell swings
5 burpees
Shae: 1 pood 11 rds
Me: 2 pood 12 rds + swings

20 rds for time of:
5 sumos
5 push-ups
5 sit-ups
5 squats
Shae: 1 pood 15:00
Me: 2 pood 12:16

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight 260 lbs
Bench press: body weight 175 lbs
Clean: 3/4 body weight 135 lbs
29:37
Then a few hours later:
AMRAP in 8 min of:
15 doubleunders
15 incline sit-ups
5 rds + 12 DU
Then 3 50 yd tire pulls
29,29, and 40 seconds

AMRAP in 20 min of:
box jumps
ball slams
med ball cleans
Shae 12 rds + box jumps
Me 12 rds + a couple box jumps

At station with Nick.
Worked on some deadlifts and cleans.
It was not a PR day for either of us, but it's always good to do some heavy deads.

Tabata
pull-ups
ring push-ups
one arm snatches with 45 lb barr
overhead squats with 45 lb bar

At the station with Nick & Colin
benchpress up to 225 lbs
front squat to 185 lbs
back squat to 225 lbs
tire and jeep pulls ( good stuff! )

AMRAP in 12 min of:
5 push-ups
10 sit-ups
15 squats

Shae: 13
Me: weight vest and elevated push-ups, 11

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
At station with Nick and Colin.
45:25

turkish get-ups, 45 lb bar and 50 lb DB.
Clean & jerk 95(multiple singles),115(ms),135(ms),155
still not getting down enough in the jerk.

5 rds for time:
15 power snatches
20 box jumps

Shae: 35 lbs 10:58

Me: 95 lbs, bleachers 14:06

"The filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions ( good mornings )
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

At the station with Colin, feeling pretty good till I got to the wallballs. Of course the double unders were slow, but rx'd!
35:29

5 rds for time of:
10 thrusters
10 burpees
farmer's walk
Shae: 15 lb DB , 40 lb DB 9:53
Me: 70 lb bar, 110 lb Db 11:00

3 rds for time:
20 kettlebell swings
20 goblet squats
400M run

Shae: 1 pood 11:14
Me: 1.5 pood 11:31

At station with Nick and Colin

25 squats
25 push-ups
25 pull-ups
25 sit-ups
50 squats
50 push-ups
50 pull-ups
50 sit-ups
just under 12 min. We got a call. The work-out called for 75 of each also. Done after the call.

Benching up to 235.
worked on handstands and abs

"Annie"

50-40-30-20-10 of:
double unders
sit-ups ( anchored )
14:19

"Nate"

First deadlifts: 420 lbs new PR baby!

AMRAP in 20 min of:
2 muscle-ups
4 handstand push-ups ( sub'd pikes )
8 KB swings with 2 pood

2 muscle-ups short of 8 rds

AMRAP in 20 min of:
15 sumos 70 lbs
30 push-ups
45 squats
6 even

4-1-7-9
4 presses 95 lbs
1 deadlift 275 lbs
7 burpees
9 push-ups
9 rds

heavy bench and handstands

7 rds for time of:
10 deadlifts 185 lbs
10 pushpress 115 lbs
small lap around station
19:09

overhead squats, up to 115 lbs for me.

still need serious work on these!

Dog sledding. It was fun pulling the tire around as a team! And hard work!

Ab work.

A very nice morning run with the wife.

A few cleans to 185 lbs.
A few snatches to 135 lbs.

"Tyler"

Weighted pull-ups( 50 lb vest ) 5 sets of 3 then Tyler.

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Had to sub jumping MU. I jut did not have it today.
16:24

OT at the new station #21
3 rds
Tire flips x5(heavy tire)
35# DB thrusters x5
pull-ups x5
hose pulls
lap
then some extra laps and handstand work thrown in.

Front squat 135x3,155x3,185x2,155x3,155x3

AMRAP in 8 min of:
5 renegade rows
10 sit-ups
10 box jumps
7 rds 5RR, 3 su

G.I. Jane

100 burpe pull-ups for time.
Shae 10:25
Me 12:10

Sumo Angie

100 sumos
100 push-ups
100 sit-ups
100 squats
Shae 11:45
Me 11:59

"Elizabeth"

Bench 3,3,3,3,3 135,185,225,225,225 ( needed a couple of spots)
21-15-9 reps of:
Clean 135 pounds
Ring dips
At station as rx'd.
16:50

5 rds of:
10 overhead squats 45 lbs
10 kettlebell swings 1.5 pood
10 push-ups