7/14/2015 Push Press then HEAVY 8 AMRAP

A. Push Press 5 reps x 5 sets then 2 reps x 3 sets

Find a 2 Rep Max

B. 8 AMRAP

1 Clean and Jerk 100% of A/ 80%

2 Bar over Burpees

2 C n J

4 BOB

3 C n J

6 BOB

4 C n J

8 BOB, and on and on!

7/13/2015 Backsquats then “Jackie”

A. Backsquats 5 reps x 5 sets at 60% 1 RM

B. “Jackie” (Double if you are Mike or Hal)

1000m Row

50 Thrusters 45/35

30 Pullups

7/9/2015 Granite Game Qualifier WOD 4

Granite Games WOD 4

13 AMRAP

10 Deadlifts

15 Pullups

10 Deadlifts

15 Pullups

10 Deadlifts

10 Chest to Bar

10 Deadlifts

10 Chest to Bar

10 Deadlifts

5 Ring Muscle Ups

10 Deadlifts

Max Muscle Ups

Weights and Scales posted at the box

7/8/2015 Seven + Eight = Fifteen…Comp Squat Clean 1RM and “MARCO”

Fitness

20 AMRAP

7 Clean and Press 95/65

8 Bar Pushups

15 Abmat Situps

200m Run

***If you want to complete “MARCO” you can opt out of Fitness***

Competition

A. 90 sec EMOM Squat Clean Ladder

Start at 50% of 1 RM and go up by 20/10# every 90 seconds until failure, then take 40/20# off and go up by 10/5# every 90 seconds

B. HERO “MARCO”

3 RFT

21 Pullups

15 HSPU

9 Thrusters 135/95

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

7/7/2015 Row Intervals then KB/Run/DU

A. Row Intervals

4 Rows for Calories 30 sec Work/30 sec Rest

Record LOWEST round

B.  4 Rounds of

With a running clock you have 4:00 to 

25 Kettlebell Swings 70/53/44/35

400m Run

With remaining time…MAX Double Unders.

—rest exactly 2:00 in between each round—

Record TOTAL Double Unders.

7/6/2015 Granite Games Qual WOD 3

Granite Games Qualifier WOD 3

17 AMRAP of

50 Calorie Row

50 Wallballs 20-10’/14-9′

50 Shoulder to Overhead 115/85

50 Box Jumps/Step Ups 24/20

***If you finish start again with row***

6/24/2015 Backsquats+Bicep Curls…RUN+DU

Fitness/Competition

A. Backsquats 7sets x 3 reps @ 60%

B. DB Bicep Curls 7 sets x 8 reps(each arm) You pick weight

***Do A and B Alternating***

C. 3 RFT

200m Run

35 Double Unders/100 Singles

6/23/2015 “300”

Fitness/Competition   WOD “300”

25 Pullups

50 Deadlifts 135/95

50 Pushups

50 BoxJumps 24/20

50 Floor Wipers 135/95

50 1-Arm KB Clean and Press 35/26

25 Pullups

5/22/2015 5 AMRAP/5 AMRAP/4 x 200m

Fitness/Competition

A. Front Squats 5 sets x 3 reps 22×1

40/50/60/70/80%

B. 5 AMRAP

5 Power Cleans 135/95

5 Bar Pushups (1 sec Pause at top)

10 Perfect Airsquats

REST 3 MIN

5 AMRAP

5 Hang Power Cleans

6 Back Rack Lunge Steps

20 Flutterkicks (2ct)

REST 3 MIN

4 x 200m Run Sprints for Time

Rest EXACTLY 1 min after each rd.

5/19/2015 Bench Not For Time

Fitness/Competition

5 Rd NFT

400m Row

11 Close Grip Bench 185/105

22 Flutterkicks (2ct)

Core

5 Max Effort L-Sit on Rings