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Triple 3 3,000M Row 300 Double Unders 3 mile Run Men’s: 38:57 - Justin Price Women’s: 66:59 - Annonymous Compare to 8/14/18 Recovery: Run 400 Meters 21-15-9 Floor Wipers Box Steps
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 Find your 1 rep max Back Squat at least 7 reps over 90% then 2 minutes max Double Unders Compare to 5/28/19 Recovery: 3 Rounds 20 Sit Ups 15 Air Squats 10 Push Ups 5 Burpees   Hey guys, First note, there is a mailing address up on the WOD board to send care packages to Tricia in country. She should be showing up in a little over a week. Congrats to all of our members that competed in the Hypoxia competition this weekend in Butte. We had two teams with Alternative Athletics members, Burpees for Burritos (nice Deadpool reference) had Sam A. and Jaquie L. as their female competitors and the Injured Reserve was made up of Brandon H., Steve B., Holly S. and affiliate party member Michelle (the savage). Injured Reserve ended up taking first place in the scaled division in a very close competition. Nice work to all involved. -C- We all want a quick and easy breakfast option for those busy weekdays. Egg bites, or muffins, can be the answer! Easy to make ahead and make any style your taste buds desire, they might just become your new easy breakfast go to.
 Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.  Crain
2 rounds for time of: 34 Pushups 50-yard Run 34 Deadlift, 135 / 95 lb. 50-yard Run 34 Box Jumps, 24 / 20-inch box 50-yard Run 34 Clean and Jerk, 95 / 65 lb. 50-yard Run 34 Burpees 50-yard Run 34 Wall Balls, 20 / 14-lb. ball 50-yard Run 34 Pullups 50-yard Run 35:25m-Tate 45:25W-Tara M Compare to 2/12/18 Recovery: Row 500 Meters 9-3-6 Deadlift Thruster Snatch Ladder Start @ 50% of Max go up 10# every minute After 75% go up 5# each minute Continue until you cannot get the given rep done in the given minute compare to 4/12/19 Recovery:' 2 Rounds 500 Meter Row 25 Russian Twist  12/8
Snatch Ladder Weight Ladder: Snatch Start @ 50% of Max go up 10# every minute After 75% go up 5# each minute Continue until you cannot get the given rep done in the given minute compare to 4/12/19 12/9 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 35:25m-Tate 45:25W-Tara M 12/10 Find your 1 rep max Back Squat at least 7 reps over 90% then 2 minutes max Double Unders Compare to 5/28/19 12/11 Triple 3 3,000M Row 300 Double Unders 3 mile Run Men’s: 38:57 - Justin Price Women’s: 66:59 - Annonymous Compare to 8/14/18 12/12 10 - 1 Kettlebell Snatch each hand @ 33% Snatch 1 - 10 Skin the Cat 12/13 Amateur Fight Gone Bad 5 Rounds 1 minute Wall Walk 1 minute Land Mines Twist @ 25% snatch 1 minute Ring Dips 1 minute rest 12/14 "Bruck" Four rounds for time of: Run 400 meters 185 pound Back Squat, 24 reps 135 pound Jerk, 24 reps Compare to 8/1/18  Baseline For time 500 Meter Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups Men's: 3:37 Kris Women's: 4:14 Tara (4:11 Trainer) compare to 6/10/18 Recovery: Row 1000 Meters 3 Rounds 15 Sit Ups 10 Burpees |
