Front Squat 3,3,3,3,3

Joshie

21 40# dumbell snatch right arm
21 L-pullup
21 40# dumbell snatch left arm
21 L-pullup

3 rounds for time

Linda

The 3 Bars of Death:

10-9-8-7-6-5-4-3-2-1

Deadlifts
Bench Press
Cleans

Jump Rope GHsitup Back ex

15 du
15 bx
15 ghsu

20 min AMRAP

400m Walking Lunge

I dub the wod, "Crampie"

Shoulder Day

Rest Day Question and Comments

25 Burpees and BW Squats

Anything with this many burpees goes on the "suck" list by default.

HSPRUNWPU

21 HSP
run 400
21 weighted p/u
15 HSP
run 400
15 weighted p/u
9hsp
run 400
9 weighted p/u

Health Lift 1-1-1-1-1

Rest Day Thoughts: Why do you do the WOD?

Stubbs get his first Muscle Up!!

Elizabeth

"Boy, are you a man or a mouse?"

"Pass the cheese please."

It was power cleans for me today. I just couldn't deal after the last 5 wods.

FRAN

ANGIE

Noise Solution

My new bumpers were so loud I had to do something or my girlfriend and the neighbors were going to kill me at 5:45a.m. I figure out a solution for under $50 bucks not counting stall mats. I already had the stall mats and I cut them up and add some 3/4 inch filler strips of particle board. Then I put down a layer of carpet pad I had laying around on the bumper cushions. I bought $30 worth of pipe inuslation and laid it in sideways and covered that with another carpet pad. I ripped down some of the 3/4 material and made a border on the pads. I put my second stall matt on the top and then glued and screwed it all together. It would have been another $30 buck if I didn't have the 3/4 material laying around, but way cheaper than any of the solutions I found on the web and damn quiet. Just let me know if you want more details.

Jerk L UP

15 95# Push Jerk
15 L-Pullups


"There is no try, only do or do not do." Yoda

"Sometimes you just gotta throw your balls over your shoulder and charge into the fire!" Unknown

EVA

70 Pounds of Nasty

Clean and Jerk 1-1-1-1-1

Rest Day

Cindy or Mary or Grace

Run 5k

Filthy Fifty

Ahhhhhh REST!

Here's my watchful angel after those snatches and pushups. Jacob, thanks for the talk the other day about pace. Guys, I think that really helped me this morning in the snatch/pushup WOD. Intentionally slowing it down early on so you don't gas really seems to help me. Although I did go too fast in the first 3 sets, then I slowed it down. Also from watching Jacob's videos I noticed that he actually sits down during his rests so I did that today too. Seems to help, your body really gets to rest, even if it's just 10 seconds or so.

Powersnatch Push Up

Justin's bloody leg

Me gasping for air after today's WOD

AMRAP: 12 65# Power Snatch/10 Push ups 20 minutes

Careful with this one boys. I had to switch to a hang powersnatch in round three when I realize I was going to be bar on bone by the end of the wod. 11 rounds and 7 snatches. Derek thought the cut was really cool and yelled right on to me in front of his client. I responded, "No, actually it sucks." I do not enjoy ripping the skin off of my body, so be careful on this one, it is really easy to do with the light weight.

Pull-up Ladder

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

CFT

Buddy Lee

http://www.youtube.com/watch?v=hXovowbMsLE

http://www.youtube.com/watch?v=IWsKqA7FuV0&feature=related

Snatch, Overhead Squat, Run

5 rounds for time

95# snatch x 3
95# overhead squat x 15
run 400m

Run 4x800m RAN

Rest as Needed