Firday. Get Some

Get ready for the games.
5 rounds for time:

15 Power Cleans @ 115#/75#
15 Push Presses @ 115#/75#
Run 400m

Scale down to 95# if begginner

Top recruit times
16:29
17:45
18:45
I think?

Thursday

WOD
Team Murph
800 meter run
100 pull-ups one team member at a time
200 push-ups two members at a time
300 squats all three at the same time
800 meter run
must finish as a team.
three man companies, can not start next exercise until all members are finished.
old recruits times week two
17:33
17:55
18:24
Todays times week 10
14:10
14:13
14:55

Wednesday 5/27

West county needs some love too.


Hey Big picnic through Local 1230 this Saturday. Starts at 12 at Pleasant Hill Park. Call Chris Leimpeter if interested.

WOD.

5 rounds for time:
25 Sumo Deadlift High Pull @ 75#
25 Push-Ups
25 Kettle Bell Swings @ 53#
25 Sit-Ups

Remember you can look up unfamiliar exercises in the tab on the left under Demos.

Tuesday

5 Rounds
10 Deadlifts 245lbs
10 Knee to Elbows
15 Wallballs 20lbs

Friday

"Con Fire Catering"

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Thursday

800 meter run
then 4 rounds of
5 manmakers 35lbs bumbells
10 Pull-ups
20 sit-ups
finish with 800 meter run
recruit times
14:10
14:55
15:12

Tuesday

ON AIR
100ft tire drag
21-15-9 reps
65lbs Thrusters
35lbs KB Swings
100ft tire drag

times air
4:11 1600
4:21 2000 started with 3500
4:51 1600

Sunday

5K Run

Saturday

21-15-9

225lb Deadlift
Push-ups

Friday

"Fran"
21-15-9
95lbs Thrusters
Pull-ups