6/28/2011 Barball then Team Wod

5 rounds of Barball

As a Team of 2 perform
1 works at a time

200 Airsquats—Active rest is Plank
150 Abmat V-situps—-rest
100 Pushups—-Active rest Bottom Squat Hold
75 Medball Over Bar Toss 20/14—if you drop the ball—5 burpees each
50 Box Jumps—-Alternate partners
25 Wall Climbs

6/27/2011 Dead/Clean/Squat

4 rounds for time

20 Double Unders
15 Deadlifts 115/80
10 Power Cleans 115/80
5 Front Squats 115/80
200 m Run

6/25/2011 6am “Clash of the Titans”

“Sweaty Balls”

25 min AMRAP as a Team complete

10 Medball Airsquat Tosses

50 Medball Over Bar Tosses

50 Medball Abmat Situp Tosses

400m Medball Run……..

If you drop the ball do 5 Burpees……

Team Todd/Mike K were in the lead until Todd dropped the “Sweaty Ball”….

Team Holly/Dude—-4 rds + 200m
Team Todd/Mike K–4 rds + 100m

6/24/2011 FRAN

FRAN

21-15-9 reps for time of:
Thruster 95/65
Pullups

6/23/2011 “Running Filthy Fifty”

“Running Filthy Fifty”

For Time:
50 24 in Box Jump 24/20
50 Pull-up jumping
200 m Run
50 Kettlebell Swings 35/26
50 Walking Lunges
200 m Run
50 Knees-to-elbows
50 Push Presses 45/33
200 m Run
50 Back Extensions
50 10 ft Wall Balls
200 m Run
50 Burpees
50 Double Unders
200 m Run

6/17/2011 “Don’t Drop the Bar”

“Don’t Drop the Bar”

Buy in is 10 Bar Facing Bar Over Burpees
then
1 through 9 up ladder of Hang Power Cleans 95/60
9 through 1 down ladder of Push Press 95/60
then
Cash out of 10 Bar Facing Bar Over Burpees
TREAT—if you Drop the bar you must run 200 m.

Reps go like this.
1 Hpc 9 PP
2 HPC 8 PP
3 HPC 7 PP
and so on!
Good luck and GO HARD.

Fastest time was….Todd Rx 6:16 No Drops.

6/16/2011 Chipper with a Treat

Chipper with a Treat

50 Kb Swings 53/35
50 Airsquats
50 Abmat V-Situps
50 Overhead Walking Lunges 35/15 plate

Treat- do 5 Burpees every 1:30…….Go Fast!

6/13/11 “Randy”

“Randy”

75 Power Snatches for Time
(75/50)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Beach WOD

Saturday morning Beach WOD 8:30am at The Coast Guard Station near East Beach. Come ready to get Wet and Gritty

6/10/2011 3 WODS

3 WODS

7 min amrap
10 Airsquats
5 Burpees

rest 3 min

7 min amrap
10 Kb Swings 53/35
5 Db Thrusters 40/20

rest 3 min

3 Deadlift 185/100
4 Boxjumps 24/20
5 Knees to Elbows

Count up rounds completed for each wod and total.
ONLY FULL rounds count!!!
5 + 9 equals 5 rounds……go hard and get that full round in before time!