 1 Rep Max Find your 1 rep max Back Squat at least 7 reps over 90% then 2 minutes max Double Unders Recovery: 10 Minute Bike then: 3 Rounds 10 Shoulder Press 10 Pull Ups
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 Hey guys,
The bin for Toys For Tots is here. Much like the food drive we do in July, a donation of 3 toys, worth a combined value of at least $20, is worth a free month including fundamentals for a new member. This is something that we have done in the past, and hope to continue in the future. Please bring new unwrapped toys to donate. -C-  Kiva Starting with 30 Ski Jumper and repeat every minute on the minute. In the remaining time Bench Press until you accomplish 100 Bench Press @ 135 / 95# Scale at 45% of Max Bench 9:33m @ 155# Steve Blood Women uncontested Compare to 5/16/18 Recovery: 2 Rounds 15 Goblet Squats 25 Kettle Bell Swings 11/11
20 Min AMRAP 3 Rope Climb 10 Box Steps @ 40% max Back Squat 20 Kettlebell Swing 11/12 Kiva Starting with 30 Ski Jumper and repeat every minute on the minute. In the remaining time Bench Press until you accomplish 100 Bench Press @ 135 / 95# Scale at 45% of Max Bench Compare to 5/16/18 11/13 Find your 1 rep max Back Squat at least 7 reps over 90% then 2 minutes max Double Unders 11/14 Crain 2 rounds for time of: 34 Pushups 50-yard Run 34 Deadlift, 135 lb. 50-yard Run 34 Box Jumps, 24-inch box 50-yard Run 34 Clean and Jerk, 95 lb. 50-yard Run 34 Burpees 50-yard Run 34 Wall Balls, 20-lb. ball 50-yard Run 34 Pullups 50-yard Run 11/15 Tabata 8 Rounds 20 seconds max Clean @ 55% 10 seconds rest 20 seconds max GHD Raise 10 seconds rest 20 seconds max Situps 11/16 Amateur FGB 5 Rounds 1 minute max walking Overhead Lunge 45 / 35 1 minute max Ring Dips 1 minute max Russian Twist @ 25% snatch 1 minute Rest 11/17 Baby Tupac Do 2 Wall Balls @ 20 / 16# in the first minute 4 Wall Balls in the second minute 6 Wall Balls in the third minute Continue until you can not get all of the given reps done in the given minute Compare to 8/14/17 20 Min AMRAP 3 Rope Climb 10 Box Steps @ 40% max Back Squat 20 Kettlebell Swing Recovery: 21-15-9 Thrusters Push Ups 21 - 15 - 9 Atlas Stone Clean GHD Hamstring Curl Kneeling Half Moon @ 33% Snatch Recovery: 21-15-9 Deadlifts Burpees You can find yours under the desk in a bag with your name on it.    U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
"Loredo" Six rounds for time of: 24 Air Squats 24 Pushups 24 Walking Lunge steps Run 400 meters 23: 04M - Blood 24:59W - Janel Compare to 2/17/18 Recovery: 4 Rounds 10 Burpees 10 Box Jumps 10 - 1 Turkish Get-up @ 50% max 2 - 20 Burpee Box Jump Over @ 50% Recovery: 21-15-9 15 Kettle Bell Swings 15 Wall Balls Throw back Thursday: Sami working depth on OHS  Helen 3 Rounds Run 400M 21 Kettlebell Swing 55 / 45 12 Pullups 9:51W - Sami 7:33m – Anonymous Compare to 8/24/17 Recovery: 2 Rounds 20 Burpee Box Jumps 20 Sit Ups Humanity has wiped out 60% of animal populations since 1970, report finds  |