Military press


Push press



5 rounds for time

5 renegade rows right arm

5 push ups right leg elevated

5 renegade rows left arm

5 push ups left leg elevated

20 medball slams

kettle bell skills

Kettlbell skills

kettllebell high pulls

Kettlebell Snatch

kettlebell cleans

single arm swings



Nice start to the weekend


Hold plank for 2 min then 

3 Rds

40 squats

30 sit-ups 

20 HRPU 

10 pull ups 

then hold plank for 2 min (you all will be at different spots at this point so be honest and watch the clock for yourself) 

time is total including planks 

Sunday = Burpees

For Time:

40 burpees

30 wall balls (20/14)


10 pull-ups

Rest 3 min.

10 pull ups 


30 wall balls (20/14)

40 burpees 


U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.




Complete as many rounds as possible in 20 minutes of:

8 Strict Pull-ups

8 Box jumps, 36″ box

12 Kettlebell swings, 2 pood

Open WOD 12.1

Open WOD 12.1

Good job yesterday everyone!



Bench Press


WOD:  12.1

AMRAP 7 minutes


This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Additional Notes

The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.


2 for 1

2 for 1


AMrepsAP 10 min of

Single arm KB clean and press

*Switch arms as needed.

Rest 3 minutes

AMrepsAP 10 min of

T2B and push-ups

*Switch exercises as needed.

Thrusters test your soul

Front Squat



5min AMRAP

5 Thrusters 100/70

5 Lateral jumps over barbell

5 Barbell bent over rows


Core Strength



  1. L sit
  2. L hang
  3. Iron cross progressions


3 rounds  of 40 sec on 20 sec off 1 min rest between rounds

  1. med ball cleans
  2. medball halo counterclockwise
  3. one arm/one leg plank (alternate as needed)
  4. double unders
  5. handstand pushups
  6. medball halo clockwise

CrossFit Total or Karen/Annie

Make up CrossFit Total


150 wallballs

50 double unders/situps

40 double unders/situps

30double unders/situps

20 double unders/situps

10 double unders/situps