Congratulations to Cody and Jarad for great performances at the

Clash of the Monsters competition this past weekend.

Thruster - "Fran"

Strength:
Thruster 5-3-3-1-1-1

"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

FS - DU/FS/PPress

Strength:
Front Squat, 3 sets of 5 reps, do 20 double unders after each set, rest 2 minutes.

Conditioning:
For time:
100 Double Unders
21 Front Squats
21 Push Press
100 Double Unders
15 Front Squats
15 Push Press
100 Double Unders
9 Front Squats
9 Push Press

Men use 115# and Women use 85#, one barbell, taken from floor.

Partner WOD

With a Partner:

Accumulate 75 Hang Power Cleans* (135/95)
*You can only be doing Hang Power Cleans while your partner is holding a Handstand

Run 400m together

75 Synchronized Squats

Run 400m together

Accumulate 75 Jumps Over Your Partner (1 person jumps over the other at the hip while they are holding a push-up position)

Run 400m together

DL - DL/BoxJumps/ReverseLunge

Strength:
Deadlift 5-5-5

Conditioning: 
AMRAP in 8 minutes of:
8 Deadlifts (155/115)
10 Box Jumps (24/20)
12 Reverse Lunge Steps

"Annika"

"Annika"
1 Round for time of:
30 Pull-ups
Run 200m
30 Burpees
Run 400m
30 Squat Snatch (75/45)
Run 800m
30 Squat Snatch (75/45)
Run 400m
30 Burpees
Run 200m
30 Pull-ups

CFP Benchmark WOD - this one is in the journal

Compare to Saturday, June 23, 2013.

FGB Format - Row/PPress/MBCln

5 rounds of 1 minute at each station for reps (FGB format):
Rowing (calories)
Push Press (75/55)
Medball Cleans (20/14)
Rest

You can start in any station however you must complete all three before resting.

DU/BS/Burpee/KBSwing

For time:
100 Double Unders
then,
5 rounds of
5 Back Squats (225/155)
10 Burpees
15 Kettlebell Swings (55/35)
then,
100 Double Unders

BPMedBall/AbMat/Pull-up

3 rounds for time of:
25 DB Bench Press w/ medball base
50 AbMat Sit-ups
20 Pull-ups


Partner WOD

"Partner WOD"

50 Box Jumps (24/20)
50 Ground to Over Shoulder w/heavy ball (100/60)
300 Double Unders
50 Ground to Over Shoulder w/heavy ball (100/60)
50 Box Jumps (24/20)

One athlete works at a time.  May alternate reps however one athlete must be at rest before second athlete begins to work.

"Riley"

"Riley"
Run 1.5 miles
150 Burpees
Run 1.5 miles

Time cap 50 minutes.  Come early to warm-up.  WOD begins 5 minutes after class starts.

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