We decided to take “Constantly Varied Functional Movements at High Intensities” to another level today.

WOD
“Colt .45″
2 RFT of
4 Power Clean (135/95)
5 Shoulder To Overhead (135/95)
40 Air Squats
50 Double Unders

What is your favorite benchmark? and why?

WOD
AMRAP in 15:00 of
1 Lap Overhead Medicine Ball Run
35 KB Swing (1.5/1)
25 Box Jumps

Power/Skill/Sport
EMOM for 3 min.
25 Sit Ups

WOD
5 RFT of
10 Thrusters (95/65)
10 2 for 1 Wall Balls (14/8)
10 Ring Dips
200m Run

“No person was ever honored for what he received. Honor has been the reward for what he gave.” -Calvin Coolidge

What are your goals? And what are you doing to achieve them?

Strength
To be completed by the end of the week
Front Squat 65/10 x 4
Overhead Press 65/10 x 4

WOD
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push Ups

WOD

“OPT 3″

3RM Front Squat
2RM Snatch
Max Reps Pull Ups in 1 Attempt

WOD
“.38 Special”
8 RFT of

3 Jump Over The Box Burpee
8 Power Clean (115/75)
3 Jump Over The Box Burpee
8 Deadlift (155/95)

What’s the .38 Special, AKA Pac Man’s Birthday WOD going to be??????

Come to the Box and find out.

Power/Skill/Sport
2 for 1 Wall Balls
Max Reps in 1 minute x2

WOD
For Time
2 Rounds of
400m Run
21 KB Swings (53/35)

2 Rounds of
40 Double Unders
50 Sit Ups

Strength Focus
Both exercises are to be completed by the end of the week.
Back Squat
65/10×4
Push Press
65/10×4

WOD
5 RFT of
20 Unbroken Wall Ball Shots (20/14)
10/5 Unbroken CTB Pull Ups

WOD
“JT”
21-15-9
Handstand Push Ups
Ring Dips
Push Ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005