Happy Birthday RAPH! 12 rounds for time: 1 Muscle-up 9 Hand-release push-ups 8 Deadlift 185/135 4 Shoulder to overhead 135/95

Battle at the Rock WOD 2 for time: 1000 Meter run 3 Rounds: 20 Box jumps 24″/20″ 15 Toes to Bar 10 Deadlift 225lb/155lb

“Battle at the Rock” WOD 1 & Floater 2 minute Max Rep Front Squats 135#/95# 2 minute Max Rep Pullups Rest 5 minutes, then… 90 second AMRAP Tire flip jump throughs  

“Battle at the Rock” WOD 3 10 min time limit For time: 10 Squat Snatch 95/65# 20 Burpee on to Plate 45# 30 Wall Balls 20/14# 40 Hand Release Pushups 50 Double Unders

-5 minute AMRAP- 5 wall balls 5 pushups Rest 5 minutes… -5 minute AMRAP- 5 Box Jumps 50 ft. bear crawl Then, Front Squat 7×1

Skill Work: Squat Cleans For Time: 50 Burpee Buy In 3 Rounds: 10 KB Swings 55/35 10 KB Cleans (not alternating) 10 Goblet Squats 55/35 50 Burpee Buy Out

Happy Birthday Noodle!!!! For Time: 24 Handstand Pushups 24 Squats 24 Pull ups 24 Burpees 24 Clean&Jerks 135/95 24 Wall Balls 20/14

“Garrett” Three rounds for time of: 75 Squats 25 Ring handstand push-ups 25 L-pull-ups Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He Read More …

4 Rounds: 5 Deadlift 275/195 15 Push Ups 20 Sit Ups

“What I need is someone who will make me do what I can.” -Ralph Waldo Emerson Let me be the first to say thank you.  Thank you to everyone for all of your hard work and dedication to this wonderful Read More …