We don't have to be superstars or win championships...

All we have to do is learn to rise to every occasion, give our best effort, and make those around us better as we do it.

Coach Wooden

HPSn - Run/HPSn/C2B

Strength/Skill:
Hang Power Snatch 2-2-2, do 3 Chest to Bar Pull-ups after each set, rest 2 minutes.

Conditioning:
3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups

Mainsite WOD from 9/26/14

Press - Run/Squat/PPress

Strength/Skill:
Press 5-5-5, do 10 squats after each set, rest 2 minutes

Conditioning:
3 rounds for time of:
Run 400 meters
30 squats
115-lb. push press, 20 reps

Mainsite WOD from 9/25/14

SDLHP - Run/SDLHP/BurpeesOB

Strength/Skill:
Sumo Deadlift High Pull 3-3-3, do 3 burpees over bar after each set

Conditioning:
3 rounds for time of:
Run 400 meters
75-lb. sumo deadlift high pulls, 21 reps
12 burpees, jumping over the barbell

Mainsite WOD from 9/24/14

OHS - OHS/T2B

Strength/Skill:
Overhead Squat 5-3-3-1-1

Conditioning:
21-15-9 reps for time of:
115-lb. overhead squats
Toes-to-bars

Mainsite WOD from Monday September 22, 2014.

Brenton

"Brenton"
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

100 feet = down and back the length of the gym floor

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.

He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

FS - FS/SDLHP/HRPush-up

Strength/Skill:
Front Squat 1-1-1-1-1

Conditioning:
AMRAP in 10 minutes of:
5 Front Squats (95/65)
10 Sumo Deadlift High Pulls (95/65)
15 Hand Release Push-ups


PSn - PSn/DU

Strength/Skill
Power Snatch  5-3-3-1-1

Conditioning
4 rounds for time of:
15 Power Snatch (115/75)
50 Double Unders

T2BPUCmplx/Run/WB/Run/Burpee

AMRAP in 30 minutes of:
10 Toe to bar/Pull-up Complex
Run
20 Wallballs (20/14)
Run
10 Burpees

A T2B/Pull-up Complex rep consists of one toes to bar and one pull-up.  The Run is to the corner of Jackson St. and back.

Run/SCln

For time:
Run 400m
15 Squat Cleans (135/95)
Run 800m
15 Squat Cleans
Run 400m

PPRess - S2O/BallSit-up/BoxOver

Strength:
Push Press 8-6-4-2-1

Conditioning:
For time:
20 Shoulder-to-Overhead (115/75)
30 Ball Sit-ups (20/14)
40 Box Overs (24/20)
30 Ball Sit-ups
20 Shoulder-to-Overhead

10 minute time cap.

Ball Sit-ups:  The rep starts with the athlete lying on the back, with the med ball touching the ground overhead.  The athlete sits up, and touches the ball to the ground.  The ball must touch the ground further than the heels for the rep to count.  The ball must be held in the hands through the entire rep.  The ball can not be rolled at any time.

Box Overs:  The athlete starts on one side of the box.  The athlete gets to the other side of the box.  You can choose to touch the top of the box or not.  The only portion of the body that can touch the box are the bottoms of your feet.  Each rep begins with you facing the box and ends when both feet are on the other side of the box. You may choose to jump, but a jump is not required.

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