10 Rounds!

10 Rounds for time of:

15 Deadlift (135# / 95#)
15 Pushups

New toys including parallettes

Our fitness is quantifiable and so is just about everything else about us. Watch here.

Some athletes were capped at 15 min. due to time constraints

Endurance Day!

Tabata Row:

20 seconds work : 10 seconds rest
8 Rounds for meters

Post-Fran

C&J!

AMRAP in 20 min of:

15 Hang Power Clean & Jerk (95# / 65#)
400m Run



Garlic seasoned chokes before they hit the grill.



Chokes and chicken thighs preparing to get crushed for dinner.

Results

Time!

After everyone has completed the workout, the white board will be posted with results. Good luck!

21 - 15 - 9

Thrusters (95# men , 65# women)
Pullups

Scale as necessary



Results



8 Intervals!

8 Intervals of:

Rowing (for calories)
Burpees

Each interval is 1 min on / 30 sec off. Row 1 min., rest 30 seconds, burpees 1 min., rest 30 seconds. This equals 2 rounds, so each movement 4 times.
Score is lowest round from each movement.
Ex. (rower) 15 / 13 (burpees)

Also, be prepared for the next installment of the beatdown challenge. Last time it was the box jump beatdown, and this time around thrusters are on the agenda. Be on the lookout.
The original Beatdown Challenge, which helps supports our troops, is as follows.

Sixteen!

4 min. Overhead Squat
4 min. Box Jumps
4 min. Turkish Get-Ups
4 min. Sit-Ups

Max reps of each.

To Score:
Overhead Squat: # of reps x weight used (lbs.)
+ Box Jumps: # of reps x box height (in.)
+ TGU: # of reps x weight used (lbs.)
+ Sit-ups: # of reps

= Total Score


Nice video from the BBC concerning POSE.

Dr. Romanov, the inventor of the POSE method for running, recommends you wear these shoes.

White Board:

HPC!

3 rounds, 21-15-9 reps of:

Hang Power Clean, 135# / 95#
Ring Dips

Mile!

A super interesting video concerning running potential. Running is definitely a skill.

BEAST
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

DOGGY
3/4 mile run
50 pullups
100 pushups
150 air squats
3/4 mile run

PACK
3/4 mile run
25 pullups
50 pushups
100 air squats
3/4 mile run

PUP
400m run
15 pullups/ring rows
30 pushups
45 air squats
400m run

Muscle Up!

Ok, so now you eat breakfast every morning and it's delicious. Unfortunately, at some point it becomes less delicious because you have been eating the same thing over and over. A perfect real-life strategy for sprucing up your normal eggs and bacon is to throw in random left-overs from your fridge. Whether it's meat, veggies, or both, just toss them into your skillet and you've got a brand new recipe. Remember, an egg packs 6g of protein and lots of good fats which is what strong, awesome people need. Picture examples:


Eggs and Bacon



Eggs and bacon + mushrooms, spinach, and cheese = Deliciousness


BEAST
9-6-3 Reps each of:

165# Thruster
Muscle Ups

Good luck with 165 pound thrusters if you haven't eaten breakfast.

Pulling!

5 Rounds for time of:

12 Deadlifts @ 155#
9 Hang Power Cleans @ 155#
6 Pullups

Endurance!

Four rounds for time:

200m Run
25 Air Squats

"250!"

Max missing his 2nd attempt, then nailing a 48.5 inch box jump.


5 Rounds for time of:

250m Row

10 Push Press

20 Situps

Rest 2 minutes

Max Effort Day!

Max efforts for the following events:

1. Lowest 500m/min. time in 20 seconds, 3 attempts allowed.
2. Max height box jump
3. Max rep ring rows in 1 set
4. Max rep pushups in 1 set
5. Max distance for Tabata Row on the Concept 2 erg.

Completion

3 Rounds for time:
21 Sumo Deadlift High Pulls
100m Farmers Walk
21 Ring Pushups

Well, the Box Jump Beatdown, which was inspired by the Beatdown Challenge, is officially over. Everyone who completed the challenge did amazing and we saw some freaky performances. This picture captures what most athletes look like post-beatdown:

Box Jump Beatdown Results:
8" Box        12" Box        19" Box
LH-47        AH-81         TT-62
SP-75        JaH-27         BS-76
SC-68        JB-100         senH-39  
                   JH-70          BP-55         
                   SK-75         MS-102


If you haven't seen this already then check it out. If you haven't tried out these mobility movements, you must! Hip capsules, especially on grown men, are often extremely sticky and need lots of de-sticking. Here's a great start:

Box Jump Beatdown

250m Row
20 Burpees
Max Rep Box Jumps

10 min. time limit
Score is # of box jumps completed

Inspired by the monthly Beatdown Challenge. If anyone wants to attempt the real thing, I will send in the video for you. Of course, your ground to overhead with a barbell needs to be really efficient following the row and burpee nastiness. Snatches are quick, clean and jerks are strong, and a combination of the two might be necessary. Quick demo / explanation below:
In 7 minutes: 500m Row, 20 burpees over 20" bar, max rep ground to overhead with 95#

Endurance Day!

Rowing Interval Sprints

(50 + 100 + 200) x 3

Rest 1 minute between intervals
Rest 2 minutes between rounds

All out sprints, max effort

Front Squat

5 Rounds for time of:

5 Front Squats
7 Push Jerk
10 Deadlift
200m Run

Same weight for all barbell movements.

BEAST
5 Rounds for time of:
250m Row
10 Front Squats @ 135
15 GHD Situps
20 Box Jumps

Freakin Weekend!

Okay, so I've been following Fedor for a few years now and he never ceases to impress me. Recently, he lost his first fight, ending probably the most dominant streak we will ever see again. More than a decade of dominance. Don't get me wrong, I'm not a huge MMA guy, nor do I order the fights on pay-per-view etc., but it's really easy for even the lay person to appreciate how hard this guy works and how mentally tough he really is. His stoicism and humbleness are extremely unique in this industry which is why he's such a polarizing figure. The media and ownership loathe him while many fans are instantly attracted to him. Think about this guy next time you are 10 minutes deep into a lung-bursting WOD and say, "Would Fedor slow down right now?"

Fun

The Beatdown is a fundraiser in which contestants pay $10 a month to compete in a monthly challenge. Winner gets $100 to donate to the charity of their choice. Sounds pretty cool. The workout will be posted on Sept. 6th.


3 Rounds for time of:

400m Run
21 KB Swings (1.5 pood)
12 Pullups


"You don't have to come and confess..."

Interval Ladder!

100m Run
100m Row
Rest
200m Run
200m Row
Rest
500m Run
500m Row
Rest
200m Run
200m Row
Rest
100m Run
100m Row

Work : Rest = 1:1

So...Run and follow immediately with a row, then rest the exact amount of time it took to do both.