All Types of Good Stuff
“Annie” – Results 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Kim Malz 5:00, Dave Castro 8:00 (GHD). Post time to comments. We often talk about scaling down, but
Icy Hot
“Coe” Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz
Test Run
“The Pull” For time: Row 400 meters 30 Sumo-deadlift High Pulls, 95/65 lbs 25 Pull-ups OR “Unbreakable” AMRAP 15 minutes of: Shoulder to Overhead, 7 reps unbroken, 95/65 lbs Double-unders,
Build up
“ADAMBROWN” Two rounds for time of: 295/185 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20/16 pound ball 195/120 pound Bench press, 24 reps 24
Giving In
Three rounds for time of: 10 Ground to overhead (95/ 65) 200 yard Shuttle sprint, 50 yards there and back twice Dave Lipson 2:57, Denise Thomas 3:35 (65lbs), Kristan Clever
To the Rescue!
Complete as many rounds as possible in 20 minutes of: 7 Back squats (185/ 135) Dumbbell Overhead walking lunge, 10 steps right hand (45/ 30) 7 Burpees Dumbbell Overhead walking
Suprise!
Team WOD! Third Model of Fitness. You will come in, teams will be formed, and a rep from each team will be called to pull a mode from our ‘Hopper’, and thus
Our Next Box Jump
Five rounds for time: 5 Muscle ups 115 lb Overhead Squat, 10 reps 15 Toes to bar 20 GHD Sit-ups Chris Spealler 15:55, Kristan Clever 16:53 (95lbs), Laurie Galassi 18:03
Do the Math
Three rounds for time of: Row 500 meters 30 Box jumps, 24 inch box 25 Back extensions 20 Deadlift Graham Holmerg 14:04, Elyse Umeda 17:45 (20″ Box, 155lbs) Post time
Get By
Snatch, 1 rep Clean and jerk, 1 rep As many rounds and reps as possible in ten minutes of: 6 Squat cleans (55kg/ 40kg) 12 Pull-ups 24 Double-unders Add together
