3 Rounds
50 Double unders
30 KB Swings
25 Pull ups

Strength WOD

5×3 Snatch balance 

5 Cycles 2 Position Snatch

Battle of the Sexes 

25min AMRAP
25cal Row
25 Burpees
25 Thruster 45/35
25 Box Jump Over

Total reps count men vs woman

Strength WOD 

Deadlift 3×5 40%/50%/60%

Hanging leg raise 5×5

Good mourning 5×5

Elizabeth
21/15/9
Squat clean 135/95
Ring dips

Skill: Push jerk 3/3/2/2/2/1/1/1/1

Strength WOD

Strict Press: 3×5 40%/50%/60%

5×5 Strict pull ups (wide grip)

5×10 Dips (strict) 

Open Gym

 

• Run 800 meters
• 50 Back Extensions
• 50 Sit-ups
• In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

200m Farmers walk
30 Wall ball 2fer
30 Ring push ups
30 K2E
30 Sdlhp
30 Wall ball sit up
200m Farmers carry

Strength WOD

5/3/1 Back Squat 

5×10 Weighted lunge

5×8 Pistols

5min AMRAP
2/4/6/8/10/12/14/16
        Push Jerk
1/2/3/4/5/6/7/8/9/10
           OHS

Rest 2min Rest 

      5 Rounds 

30sec on 30sec rest Power clean

Rest 1 min 

       5 Rounds

60sec on 30 sec rest Plank

Strength WOD

5/3/1 Power Clean 

5×5 Box jump 40/30

5×5 Chin up 

6 Rounds
12 MBC-Thruster
20 Double unders
12 T2R

Skill: Snatch Balance 1/1/1/1/1/1

Strength WOD

6 cycles 2 part snatch

Wedding WOD
3 Rounds
25 Sit ups
20 Deadlifts
25 Squats
20 Deadlifts
25 Push ups
200m Run

This WOD is a true test of your patience, and communication. Join us today at 6:30 to celebrate two of the backyard originals sharon and kyle pending nuptials on saturday (NOT to each-other, I know crazy two different people one box getting married on the same weekend. Weird) 

Strength WOD

5/3/1 Deadlift 75%/85%/95%

5×5 Hanging leg raise 

5×10 Good mournig

 

“Schmalls”

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Strength WOD

5/3/1 75%/85%/95%

5×5 Kipping HSPU

5X10 Dips