Labor Day Class 5 AM Only.

Happy Heart Run 5K - September 6th.

Run/Row/WB/Burpee

Run 800m/Row 100m
50 Wallballs
30 Burpees
Row 1000m/Run 800m
50 Burpees
30 Wallballs

Press - Thruster/Push-up

Strength/Skill:
Press 5-4-3-2-1

Conditioning:
3 rounds for time of
15 Thrusters (95/65)
20 Push-ups

Back Squat 5-4-3-2-1

Strength/Skill:
Back Squat 5-4-3-2-1

Conditioning:
Accumulate 100 AbMat Sit-ups and 100 Good Mornings w/barbell.  Do in any order/sets.

Run/DU

4 rounds

Each round has a 3 minute time cap:
Run 400m - with remaining time complete AMRAP double unders.

Rest 2 minutes between rounds

"Gwen"

Strength/Skill:
Spend 20 minutes working on the Clean and Jerk.  Use this time to find appropriate weight you will attempt for the conditioning WOD.

Conditioning:
"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

CF Mainsite Original Post Here

"Bradshaw"

"Bradshaw"
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts (225/155)
12 Pull-ups
24 Double Unders

Time cap of 25 minutes.



U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Sn Complex - HPSn/RDip

Strength/Skill:
Snatch Complex - In 20 minutes establish your heaviest complex.  Snatch Complex = 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch.

Conditioning:
For time.
15-12-9-6-3
Hang Power Snatch (115/75)
Ring Dips

"Filthy Fifty""

"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
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Compare to Friday July 11, 2014.

Wallball/BurpeePull-up

3 rounds for time of:
30 Wallballs  (20/14)
15 Burpee Pull-ups

Thruster/Push-up/WLunges/HSWalk

AMRAP in  15 minutes of:
1 Heavy Thruster
7 Push-ups
14 Walking Lunges
21 ft. Handstand Walk

Score number of rounds and Thruster weight.  If you cannot walk on your hands then do handstand holds for 30 seconds.


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