PR Deadlift

Monday 2011 04 11

Strength:
Max Effort Deadlifts

WOD:
5 min AMRAP

Ground to over head (165/110)


Time for a new PR! Let's Do This!!!!!

Congratulations Juan on a new PR of 500 lbs

Great Job Sara PR 255 lbs

Congratulations Zac on 455 lbs

Everyone did a great job on their new PR's!

Let's keep it going all week!

Heavy killer

Friday 2011 04 08

Strength:
5/3/1 Cycle 3, Week 4
Back Squat
40% x 5
50% x 5
60% x 5

WOD:

As many rounds as possible in 11 minutes of:

5 Squat Cleans 185/135 lbs
7 Deadlifts 285/215 lbs

Meeting Pukie

Thursday 2011 04 07

Strength:
5/3/1 Cycle 3, Week 4
Press
40% x 5
50% x 5
60% x 5


WOD:

For Time:

200 m Run
50 Double Unders
200 m Run
50 Kettlebell Swings 50/35 lbs
200 m Run
50 Pull-ups
200 m Run
50 Burpees

Runs

Wednesday 2011 04 06

Strength
5/3/1  Cycle 3 week 4
Cleans
40% x 5
50% x 5
60% x 5

WOD:

3 rounds for time of:

400 m Run
15 Thrusters (135/95) lbs
20 Box Jump (24/20 in.)s

Barbara

Tuesday 2011 04 05

Skill:
Double Unders

WOD:

"Barbara"

Five rounds, each for time of:

20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Marine Lance Cpl. Julio C. Cisneros Alvarez

Monday 2011 04 03

Strength:
5/3/1 Cycle 3 Week 4
Deadlifts
40% x 5
50% x 5
60% x 5


WOD

"Cisneros Alvarez"

4 rounds for time of:

9 Overhead Squats (155/105) lbs
49 Back Extensions
11 Handstand Push-ups





Cisneros-Alvarez died as result of hostile action in Al Anbar Province, Iraq. He was assigned to 1st Battalion, 7th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Twentynine Palms, California. Died on January 6, 2005.

DB Box Complex

Friday 2011 04 01

Strength:5/3/1 Cycle 3, Week 3
Back Squat
75% x 5
85% x 3
95% x 1+



WOD
"DB Box Complex"

30 DB Box Complex
DB (35/20)
Box (24/20)

Time