Buddy up

Friday 2011 07 29

Skill:
Back Squat
40% x 5
50% x 5
60% x 5

WOD:
Team of 2:

200 meter run
Max reps of DB Squat Clean Thruster (35/20)




Good Luck to our Athletes competing in the Laredo Summer Games this Saturday!!!!

G. I. Jane

Thursday 2011 07 28

Skill:Shoulder press:
40% x 5
50% x 5
60% x 5

WOD
50 G.I. Janes For time.

Wall Walks

Wednesday 2011 07 27

Skill:
Squat Cleans
40% x 5
50% x 5
60% x 5

WOD:
 15-9-7
Power Snatches (95/75)
Wall Walks

more

Death by Lunges

Tuesday 2011 07 26

Skill:
Pistols 3 x 10 each leg

WOD:
400 m Run
50 yd walking Lunges w/bar in front squat position (135/95)
15 Front Squats (135/95)

4 rounds for time

More Pics

Deadlifts

Monday 2011 07 25

Skill:
Deadlifts
40% x 5
50% x 5
60% x 5

WOD3 rds of..

10 deadlifts (285/175)
10 burpees

Time

Thrusters

Friday 2011 07 22

Skill:Back Squats
75% x 5
85% x 3
95% x 1+

WOD
3 rds of..

10 Double unders
10 Thrusters (35/20)
20 Back extensions

Time

Tire Flips

Thursday 2011 07 21

Skill:Shoulder Press
75% x 5
85 % x 3
95 % x 1+

WOD
(Team of 2 or 3)

60 Tire flips
120 Burpees tire jumps

For time.

OHS

Wednesday 2011 07 20

Skill:
Cleans
75 % x 5
85 % x 3
95 % x 1+

WOD4 rds of ...

10 OHS (75/55)
15 Power snatches (75/55)
20 Push ups Hands release

7 Min AMREP Bar Complex

Tuesday 2011 07 19

Skill:
Split Jerk 1-1-1-1-1

WOD:
 7 Min AMREP

Bar Complex:  135/95lbs
1 Rep=
Deadlift
Hang Clean
Front Squat
Push Press
Back Squat
Over Head Squat

pics

Good Monday

Monday 2011 07 18

Skill:

Deadlifts

70% x 5
80% x 3

90% x 1+

5 minute L-Sit hold (Practice)

WOD:

300 m Run

50 Air Squats

25 Box Jump (24/20 in.)s

50 Sit-up (abmat)s

300 m Run

40 Air Squats

20 Box Jump (24/20 in.)s

40 Sit-up (abmat)s

300 m Run

30 Air Squats

15 Box Jump (24/20 in.)s
30 Sit-up (abmat)s

For Time

 More

Going the Limit!

Friday 2011 07 15

Skill:Back Squats:
70%x 3
89%x 3
90%x 3+
5 x 40 yds sprints
3 x 5 HSPU

WOD
Every minute on the minute for 7 minutes

1 Push Press (165/105)
2- 1 KB Thrusters (55/35)

Add 1 rep to Push press (only), every minute.

How fast can you go?

Thursday 2011 07 14

Skill:
Shoulder press
70% x 3
80% x 3
90% x 3+

WOD
As Many Rounds as Possible in 13 minutes of...

30 Air Squats
15 Double Unders
30 OHS
15 Dips
60 Yd Sprint

Team WOD

Wednesday 2011 07 13

Skill:
Cleans
70% x 3
80% x 3
90% x 3+


WOD:
Team of 4
10,000 lbs Cleans
300 Box Jumps (24/20)

Time.

Bowman

Tuesday 2011 07 12


WOD
"Bowman"

Brian Bowman born on July 23rd, 1985 and lost his life on January 3rd, 2010. He was a medic in the Army and had served four years and approx 1 month prior to his accident he had re-enlisted. The day of his accident him and t...he rest of the platoon where retreating from a town that they had gone to go help out but when they arrived they found a ghost town and knew at that point that trouble was headed there way...when they headed out of the town the first explosion went off and killed one of the soldiers instantly and at that point they were under attack...they stood their ground and fought back and in the middle of the night Brian and another buddy of his went to rescue the soldier who had lost his life and wanted to take him back to his family...as they were headed back and had almost made it back to the convoy Bryan stepped on an explosive that was hidden...and it was then he lost his life in an instant. He left 2 Sisters Erin and Sara, a mother whom you will hopefully meet and her name is Gill Gerdes and a father Bob Bowman, and his wife Casie Bowman behind.

3 rds of..

400 m run
23 Chest to bar pull ups
23 Wall balls 20/14
23 toes to bar

*3 Burpees between movements.

For time.

Tabata

Monday 2011 07 11

Skill:
Deadlifts
70% x 5
80% x 5
90% x 5+
Double Unders:
3 rds max reps (Practice, practice, practice)
Pistols: 3 rds x 5 each

WOD
Tabata 20x 10: 8

Deadlifts (245/135)
KB Swings (70/50)

For reps.

Flores

Friday 2011 07 08

Skill:
Back Squat65% x 5
75% x 5
85 %x 5+


WOD:"Flores"
Army Staff Sgt. Omar D. Flores

2 ds of...

25 Burpee, ground to to overhead w/plate (45/35)
20 yd Walking lunges w/plate Over head
300 m run wih plate
10 hand stand push ups
50 Push press, w/ plate
Time.

Flores was a 27 year old recident of Mission, Texas. He was assinged to 54th Engineer Battallion, 130th Engineer Brigade, Warner Barracks, Bamber, Germany . He died July 8th, 2004 when an improvised explosive device detonated near his mine ...protected vehicle during combat operations in Ramadi, Iraq. May God bless Omar flores and his family, and thank you for your service and for giving your life to continue to protect our freedoms and of those who KNOW not the meaning of loyalty and sacrifice to our Flag and Country.

Just for Fun

Thursday 2011 07 07

Skill:
Shoulder press
65% x 5
75% x 5
85% x 5

WOD
3 min AMRAP of..

5 Box jumps (24/20)
5 Elevated Push Ups Hands release
5 Thrusters (35/20)

Rest 2 min, then...

3 min AMRAP of ....

7 Deadlifts (135/95)
5 Squat Cleans (135/95)
3 Split Jerks (135/95

Craziness!

Wednesday 2011 07 06

Skill:
Cleans65% x 5
75% x 5
85 % x 5+

WOD:
200 m Farmers carry (Bar:95/75 and DB: 50/35)
25 OHS (95/75)
25 1-DB Snatches (50/35)
200 Overhead Bar walk (95/75)
50 Doubke Unders
Time.

Lucy

Tuesday 2011 07 05

Skill:
OHS
Pistols
WOD:

"LUCY"

5 rounds for time of:

5 Pull-up - Chest To Bars
10 Burpees
400 m Run

Post total time

Happy 4th of July!!!!!!!

Monday 2011 07 04

Skill:
Deadlifts
65% x 5
75% x 5
85% x 5+

WOD:
9 Front Squat (185/115)
10/20 Sit up with Medicine ball throw (20 lbs)
21 KB Swing walk (70/50)

3 rounds






HAPPY INDEPENDENCE DAY!!!!!!!!!

Partners in Crime

Friday 2011 07 01

Skill:
Back Squat
40% x 5
50% x 5
60% x 5

WOD:
Pairs of two:

10 Partner Back Squats each
30 Ground to overhead (35/95) combined
400 Meter Sandbag Run (80/60)

3 Rounds for time