The girls getting toes to bar

5 sets of 5 pullups (FAST)
1 min rest between sets
Then
5 360 degree rotations on pullup bar
Then
40 reps of Push Press(45/65)
Then
50 Lateral hops

*Performed as one wod*

David pulling away

-WOD-
3 Rope Climbs

Then
5 rounds for time:
20 Squats
20 Push-ups (hand release)

:Skill:
15 handstand push ups
30 pistols (alternating legs)
:WOD:
21, 15, 9 reps of:
One arm DB power snatch LT - 25/45
One arm DB power snatch RT - 25/45
Toes to Bar

"Serving" up fitness!

-WOD-
Deadlift
5-5-5-5
Chipper:
Run 400m
50 Burpees
40 Pullups
30 thrusters(65lb/95lb)
20 KTE
Run 400m

Compare to 10/7/10

LL using her fitness

WOD
4 mins row(for calories)
4 min rest
3 min KB swings (35/53)
3 min rest
2 min double unders
2 min rest
1 min weighted overhead walking lunges (25/45)

-WOD-
For time:
30-20-10
Box Jumps
Lunges
Push Press (45/65)

Chad Knocking Out Pull-ups

-WOD-
3 rounds for time:
100m Waiter's Walk (25/45)
40 Sit-ups
100m Waiter's Walk (25/45)
40 Good Mornings (25/45)

David working hard!

-WOD-
"Helen"
3 rounds for time:
Run 400m
21 KB Swings (55)
12 Pull-ups

Yay Burpees!

-WOD-
Squat Clean
1-1-1-1-1

For time:
"Grace"....kinda
30 Clean and Jerk (135lbs)
*Stop every minute on the minute and complete 3 Burpees*
Compare to 11/16/10

-WOD-
Partial "Barbara"
3 rounds, each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between each round

Chez on the sled

1000 meter row
50 Box Jumps
50 burpees

Cassie Enjoying Wall Ball Shots

-WOD-
"Baseline"
(if you haven't completed)

AMRAP in 10 minutes:
5 Thrusters (45/65/95)
7 Hang Power Cleans (45/65/95)
10 Sumo Deadlift High Pulls (45/65/95)

Med Ball Clean

"Baseline"

WOD
Every minute on the minute for 10 mins of
50 feet walking lunge
3 DB power Cleans (25/45)

*for every missed power clean you must perform 3 burpees after the wod*

Can she catch her?

-WOD-
Three rounds for time:
Run 800m
50 sit-ups
50 supermans

Swingin

5 Rounds of
400m Run
20 kb Swings(25/45)
20 Push ups

Summer Session action

SWOD
Deadlift
3-3-3-3-3

WOD
8 min AMRAP
3 Deadlifts(
5 Pullups
50 Yd sprint

Chad cruising through some wall balls

-WOD-
4 rounds for time of:
25 Double Unders
10 Deadlifts(105/155)
5 Pull-ups

Jerri getting after it

SWOD
Thrusters
3-3-3-3

WOD
4 Rounds of
400 m run
10 Thrusters(45/65)

Working Hard

-WOD-
Overhead Squat
5-5-5-5
Then:
3 rounds for time
15 OHS(45/65)
15 Sumo Deadlift High Pulls(45/65)

HAPPY 4th

25-20-15-10-5
Wall ball shots
KB swings (25/45)
Sit ups

Jacko keeping his stats

7 Rounds of
4 Power Cleans(65/95)
7 Burpee box jumps