31 Oct 13 1RM Power Clean and a short little WOD

 1 RM Power Clean

or

1 RM Power Snatch

WOD

7 Rounds for time of: 7 95/65 pound Sumo deadlift high pull 7 x jumps 5xs on the ground, athlete starts with feet on top xs feet together at center and back at rear xs       


Or CF Total

30 Oct Halloween WOD

5RFT
200m Zombie Run
10 Peek-a-boo (Hang Pwr Snatch)
31 Rising Dead (AMSU)

29 Oct Lurong Redux

21-18-15-12-9-6-3 of:
Wall Balls
Deadlifts
Box Jumps

28 Oct 5 Rounds for Time...and Fun!

5RFT
12 Push Press  (115/85)
40m shuttle sprint
8 Snatches

26 Oct Beat the Board!

25 Oct Power cleans, pistols, and a row

 30 Hang Cleans  (225/145)
50 pistols alternating legs
2000m row

24 OCT 13 Run/rest/run/rest/run/rest/run and beat the Box Record Board Day

Some tried, some succeeded and some failed.....

Daily WOD

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters 

Or beat the record day.

You can try to beat 2 strength and 1 WOD on the board.  If you fail on any or all you have a 50 burpee penalty

Record Boards

23 Oct Lurong 7

20min time cap

The Rep Sequence

Round 1
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry (10 meter increments)

Round 2
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry (10 meter increments)

Round 3
7- Burpees
7- Front Squats
7- Push Press

100 Meter Farmer Carry (10 meter increments)

Round 4
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry (10 meter increments)

Round 5
11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry (10 meter increments)

The Finisher
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)

22 Oct Should Press

Shoulder Press for weight
3-3-3-3-3-3-3

21 Oct Happy Chipper

For time:
100 ft Walking lunge 
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24/20
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

19 Oct Barbells for Boobs

"Helen" meets "Grace"

3RFT
400m run
21 KBS (24kg/16kg)
12 Pullups
----then----
30 Clean & Jerks

18 Oct Nothing but Deathlifts

Deadlift
5-5-5-5-5

17 OCT 13 Donna's Dbooty Birthday WOD the Dirty 41s

4 Forward rolls
41 Pistols (total)
41 Jumping Pullups
41 Barbell Thrusters 45/35
41 Medball Cleans 20/14
41 Box Jumps 24/20
41 Burpees
41 Double Unders
4 forward rolls

16 OCT Lurong 6

Movement Details - Men
Level III (3)
100- Double Unders
+
5 Rounds of: 
10- Power Cleans at 145 lbs
10- Ring Dips 

Level II (2)
100- Single Unders
+ 
5 Rounds of: 
10- Power Cleans at 125 lbs
10- Hand Release Push Ups 

Level I (1)
100- Single Unders
+ 
5 Rounds of: 
10- Power Cleans at 75 lbs
10- Knee Hand Release Push Ups

Movement Details - Women
Level III (3)
100- Double Unders
+
5 Rounds of: 
10- Power Cleans at 100 lbs
10- Ring DipsLevel II (2)

100- Single Unders
+ 
5 Rounds of: 
10- Power Cleans at 85 lbs
10- Hand Release Push Up Level I (1)

100- Single Unders
+ 
5 Rounds of: 
10- Power Cleans at 55 lbs
10- Knee Hand Release Push Ups

15 OCT PULLUPS 5K RUN

2Min MAX PULLUPS
RUN 5K