Tuesday, January 31, 2012 Wittman

Wittman
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24” box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Monday, January 30, 2012 Hero Week

Bradshaw
10 rounds of:
3 Handstand push-ups
225#/135 Deadlift, 6 reps
12 Pull-ups
24 Double-unders/60 Singles
for time.
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Friday, January 27, 2012 Double Time

9min AMRAP
14 Kettlebell Swings 1.5/1
14 Box Hops
No rest
9min AMRAP
5 Pullups
10 Pushups
15 Body Squats

30 Seconds rest
90 Seconds of max situps

Thursday, January 26, 2012 Chipper

50 SDHP 95/65
40 Parallette Pass Throughs (45lb bumper under the parallettes)
30 Atomics (at the top hands must contact toes, at the bottom heels, shoulder blades, and hands must contact the ground)
20 Bar Facing Burpees
10 Wall Walks

7 rounds in heaven

Mainsite

7rds for time
7 - Front Squat 165/95
7 - C2B Pullups

Wednesday, January 25, 2012 Diamond in the Rough

20min AMRAP

10 - K2E NO KIPPING - Feet must come to a stop at the bottom and you can not use the ground
30 - Pushups
500m Row

Upon completion rest 1 minute
Max diamond pushups in 90sec

Tuesday, January 24, 2012 Let’s have some fun

While we have had some interest it has mostly been geared to get together rather than skiing. Please post to Facebook if you are interested in actually skiing tomorrow. The time that we’ve been alloted is 4pm-10pm and it $40 with rentals and $25 without.

“Darkness”

WOD 5rds for time
8 Thrusters 135/95
12 Ring Dips or 5 Muscle ups
15 Deadlift 245/155
50 Double unders

If there turns out to be a bar shortage, classes can stagger the start, do DB or kettlebell thrusters, or 16 wall balls in place of the thrusters 20/14.

Monday, January 23, 2012 AMRAP with a twist…

15min AMRAP
Every minute on the minute must perform 5 burpees (first set of burpees are to be done at 1:00 and not at 0:01).
20 Push Presses 95/65
20 Pullups
15 Box Hops 24/18

Saturday, January 21, 2012 Hammerhead Team WOD

Hammerhead Team WOD
200 Kettle Bell High Pulls 2/2.5 Pood
160 Burpee Box Hops
120 Toes to Bar
80 Box Hops
40 Dumb Bell Thrusters
20 Minute Cap.

Friday, January 20, 2012 Fun Day Friday

Freddy’s Revenge
5 Rounds
5 Dead Lifts 275#/185#
10 Burpees
for time.

Thursday, January 19, 2012 This Saturday’s class 1/21 will be at 8am

Division I WOD I

4 Rounds
13 Kettle Bell Swings 2/1.5 Pood
13 Overhead Squats 115#/75#
13 Toes Through Rings/Toes to Bar
Rx has first chioce of Rings. Rx may do the AMRAP
of 7 Minutes. Everyone esle, 4 rounds for time.

Wednesday, January 18, 2012 Met-Con, Sike

5 Rounds
10 Power Snatches 95#/65#
20 Weighted sit up 30#/20#
30 Air Squats
for time.

Tuesday, January 17, 2012 Div II WOD

Division 2 WOD
Skill-Jerk
Strength-Dead Lift 3 X 3
50 Calore Row
50 Thrusters 55#/35#
50 Jumping chest to Bar Pull ups
for time.