For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Jeff Leonard 18:58. Post time to comments.

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

Fundamentals WOD
Skill work clean and jerk
Metcon: for time
400m run
15 pull ups
20 clean and jerks
15 pull ups
400 M run

Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs).
Post time to comments.

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

Fundamentals WOD
Skill work- rope climb& back squat
3 rounds For time
25 med ball squats
25 ring rows
Post times to comments

Fundamentals WOD
Skill work- strict press,push press, jerk
Metcon-
For time:
400 m sled pull 50-75% body weight
50 sit ups
30 shoulder to overhead

5 pull ups

10 push ups

15 squats

option A. only count the number of rounds that you complete within the 60 second time limit.

Option B. go as long as you can on the minute, then switch it to an AMRAP

Fundamentals WOD:

Skill work- Pull ups & strict press

MetCon:

every minute on the minute for 15 minutes:

5 shoulder press

7 push ups

10 Squats

As many rounds as possible in 20 minutes
4 handstand push ups
21 sit ups
5 dead lifts (155/225)
21 double unders
Post rounds and birthday wishes to comments

Fundamentals WOD
Skill work- handstands & dead lifts
MetCon- As many rounds as possible in 15 minutes
4 strict press
21 sit ups
5 dead lifts
21 power jumps
Post rounds to comments

Fundamentals WOD
Skill work- overhead squats & kettle bell swings
Metcon as many rounds as possible in 10 minutes of:
7 push ups
10 kettle ell swings (25/40)
12 walking lunges

Chest-to-bar pull-up
Box jump, 26/30″ box
GHD sit-up

Fundamental WOD:

Skill work -GHD sit ups & Pull ups

7-6-5-4-3-2-1 reps of the triplet:

pull-up
Box jumps
GHD sit-up

400 m barbell carry 125# for time

1600 M relay one partner running at a time for 200 m bursts

400 m barbell carry 125# for time

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24″ box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Ben Smith 13:24. Post time to comments.

Choose your weights and modifications carefully and with your trainer.  We don’t even have some of this equipment so sorry to anyone looking at this and thinking…yeah I wanna RX today

Fundamentals WOD

Skill work-Deadlift and toes to bars

For time:
10 Deadlift

10 pull ups

10 dips

21 Wall ball shots
21 Toes-to-bar
28 Burpees
100 foot Farmer carry, 20# DB/KB

post times to comments

Another fun ruck/run this FRIDAY!

This one is rated: EASY: Mostly flat & paved BUT a night ruck/run.

Competitors:  REMEMBER! You need to complete five GROUP ruck/runs
prior to your event!  If you are unable to join us you should be
running/rucking the same distance on your own.

(TM: September 2012/GR: June 1st, 2012:down to the wire!)

Boosters/Non-competitors:  Welcome, we love having you, whatever level
you are in, you can always adjust the distance and speed.  (Most times
the non competitors outnumber the competitors).  These are FUN events
that will make you a better endurance athlete.

WHERE: Heather Farms Community Park, Walnut Creek, CA

We will meet up at Heather Farms Community Park (301 North San Carlos
Drive, Walnut Creek, CA 94598): Park/meet next to the last baseball
field at the end of n. san carlos; if there is a baseball game on,
there is plenty of free nearby parking on the side of the road or
parking lots nearby.

WHEN:  THIS FRIDAY; Meet us at 7:00pm (1900) we will start the run at
7:30p, (1930).

WHAT: NIGHT RUN! (Remember your light, it is necessary and mandatory)

Bear United (competitive team) : One hour out, one hour in.

Cub United(beginner team): 45 minutes out, 45 minute in.

GoRuck: Ruck (6 bricks): One hour out, one hour in.

All:  Remember your light, hydration and snack.

Feel free to contact me with questions.