Sleeping Dogs

20 minute AMRAP:

10 Push press (115/85)

10 KB Swings

10 Box Jumps

Avg. rounds today were anywhere between 6-9.

Great job today guys!

More please!

10 Rounds of:

15 Deadlifts (135/95)

15 Push- ups

 Today was a cardio blast because the deadlifts were so light!

There were lots of jello arms too!

And the beat goes on

Todays WOD was a breath taker!

25 Lunge Steps

20 Pull-ups

50 Box Jumps

20 Double Unders

25 Rings Dips

20 Knees to Elbows

30 KB Swings

30 Sit-ups

20 Hang Squat Cleans

25 Back Extensions

30 Wall Balls

3 Rope Climbs

So proud of everyone for doing their best today!

Into the dark

"Michael" is todays WOD

3 Rounds of:

800m Run

50 Back Ext.

50 Sit-Ups

We had some new names make it on the record board today!

*SATURDAY IS TRAIN THE TRAINER DAY! BRING FAMILY AND FRIENDS TO COME SUPPORT OPERATION HOMEFRONT! 10AM-2PM, YOU COULD WIN A MONTH FREE @ CODE! SEE YOU THERE!



Blast Off!

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

Ring Dips

Burpees

Push Press

SDHP

It was another long one, but everyone finshed!

Way to work guys!



Only 40 minutes

Everyone say hello to Kelly!!!

 5 Rounds of:

400m Run

30 Box jumps

30 Wall Balls

Kelly was not a friendly woman, no she was not!

WOD times ranged from 25mins. to 45mins!

Great job to everyone for finishing her and not giving up!

Fran, Fran, She's our Man...oh wait?

Yesterday we had Fran again!

21-15-9 reps
Thrusters 65/95lbs
Pull ups

**********************************
Congratulations to everyone that completed the workout!

Special recognition to those who were able to do it as prescribed!

I know Todd and Steve both had their personal best, with both  under the 5 minute mark.

Jimboslice was right over the 5 minute mark

Leslee had an AWESOME time for Female unmodified!

Great job everyone!

*****************************************

Labor of Love

Happy Labor Day!

Today we worked on our OH Squats 5x3. It was good practice!

Then.....We did 100 KB Swings, 100 Sit-ups, 100 Dips.

All the while, doing 3 burpees on the minute EVERY minute, no matter what you were doing!

We had to cut the burpees down a little by the end, but everyone worked hard!

Linda, Linda, Linda

Can you guess yesterdays WOD?

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

Deadlifts

Bench Press

Cleans

Her name is "Linda"!!!

We were glad to see everyone pushing their limits on the weights today!

Linda is no easy lady! Good job guys!

Sorry!

Today you had a choice!

Option 1: 1-1-1-1-1-1-1 Split Jerk

OR

20 minute AMRAP:

5 Burpee Pull-ups

7 Ring Push-ups

9 Front Squats (95/65)

Most people chose the AMRAP WOD!

It was HOT today! But who needs air anyways right?!

Great job guys!!!

It's baaaack!

WOD for the day:

20 mins. AMRAP of:

5 Thrusters (95/65)

7 Hang Powercleans

10 SDHP's

We Heart SDHP's!!!!!

Everyone worked through that nasty humidity!

Maybe we'll be able to breathe by the end of the week!