Kristian Bassilios

Happy Anniversary!!  Blood Drive from 2pm-8pm tonight!  Our party starts at 6pm.  Don’t forget, there is no 530pm Class today.

WOD: “Conquest”

Row 800m
Wall Ball 30 (20/14)
Run 600m
Pushup 30
Run 400m
Pullup 30
Run 200m
Kettle Swing (53/35)
Double Unders 100

Real Leaders Post their  Numbers to Comments!!

Helen Medina

Strength/Sill: Snatch

WOD: “Tycoon”
3 Rounds for time
10 Snatch (95/65)
15 Wall Ball (20/14)

Chris "Small" Galligani

Strength: Dead Lift 3×5 or 5×3

WOD: “Hang on Tight”
21 Unbroken KB Swings, 2 pood/1.5 pood
15 Unbroken Toes-to-Bar
4 Muscle-ups
15 Unbroken KB Swings, 2 pood/1.5 pood
12 Unbroken Toes-to-Bar
4 Muscle-ups
9 Unbroken KB Swings, 2 pood/1.5 pood
9 Unbroken Toes-to-Bar

5 Burpee immediate Penalty for every time you break Kettles or T2B.

Strength/Skill: Handstand Pushup/Muscle Up progression

WOD: “Two Bits”

A: 3 Rounds for Time
10 Power Cleans (135/95)
10 Push Ups

Rest 2 mins

B: Run 1 Mile

Saturday Beach Crew last weekend

Irena Jackson.

WOD: “Crackers”

For Time:
Run 800m

Then 3 Rounds
5 Clean and Jerks
10 Burpees
20 Double Unders

Run 800m

Wes Noble

Strength/Skill: HSPU/Muscle Up Progression

WOD: “DeadFish”
7 Rounds or 12 mins
5x Deadlifts (225#/135#)
7x Knees to elbows
9x Push-ups

Sarah Ray

Strength/Skill: Clean/Squat Clean (Focus on bar path, High Hang position, Pull)

WOD: “Mini-Bar”
Row 1000
Squat 60
Abmat 50
Pushup 40
Hang Clean 30
Pullups 20
Burpees 10
(perform exercises in any order or pattern.  Record weight used for Hang Clean.)

Tahnee Richmond

WOD: “ManHandler”
5 Rounds for time:
AMRAP 3 Mins
3 Push Press (115/95)
6 Boxjumps (24, 20)
9 Kettlebell Swings (53, 35)

Rest 1 Minutes Between Rounds.