Evening classes now at 5:15 PM Only.

"Kevin"

Kevin

3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.

Run/KBSwing/Squat

3 rounds for time:
Run 400m
21 Kettlebell Swings (55/35)
42 Squats

Run/Row/WB/Burpee

Run 800m/Row 100m
50 Wallballs
30 Burpees
Row 1000m/Run 800m
50 Burpees
30 Wallballs

Press - Thruster/Push-up

Strength/Skill:
Press 5-4-3-2-1

Conditioning:
3 rounds for time of
15 Thrusters (95/65)
20 Push-ups

Back Squat 5-4-3-2-1

Strength/Skill:
Back Squat 5-4-3-2-1

Conditioning:
Accumulate 100 AbMat Sit-ups and 100 Good Mornings w/barbell.  Do in any order/sets.

Run/DU

4 rounds

Each round has a 3 minute time cap:
Run 400m - with remaining time complete AMRAP double unders.

Rest 2 minutes between rounds

"Gwen"

Strength/Skill:
Spend 20 minutes working on the Clean and Jerk.  Use this time to find appropriate weight you will attempt for the conditioning WOD.

Conditioning:
"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

CF Mainsite Original Post Here

"Bradshaw"

"Bradshaw"
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts (225/155)
12 Pull-ups
24 Double Unders

Time cap of 25 minutes.



U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Sn Complex - HPSn/RDip

Strength/Skill:
Snatch Complex - In 20 minutes establish your heaviest complex.  Snatch Complex = 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch.

Conditioning:
For time.
15-12-9-6-3
Hang Power Snatch (115/75)
Ring Dips

"Filthy Fifty""

"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Compare to Friday July 11, 2014.

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