WOD

“Manion”

7 Rounds For Time

400M Run
29 Back Squats 135/95

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

WOD

For Time

50 Ring Dips
400M Run
50 Hang Power Cleans 135/95

… BUT …

Every Min On the Min Complete

5 Push-Ups

WOD

Filthy 50

Box Jump 20′
Jumping Pull-Up
KB Swing 35
Lunge Steps
Knee to Elbow
Push Press 45
Back Extension
Wall Ball 20/14
Burpee
Double Under

WOD

20 Min AMRAP

100M Run

11 Toe To Bar
11 KB Swing 53/35

On Wednesday May 16, 2012 the gym will not be open for the 10am class.  The rest of the classes will be open for the normal scheduled times.   9am, 4:30pm, 5:30pm, and 6:30pm.  We are sorry for the inconvenience and hope that everyone will be able to adjust accordingly.

SWOD

3-3-3 (75%, 85%, 95%)
Back Squats

WOD

5 Rounds For Time

3 Snatch 135/95
6 Burpees
9 2 for 1 Wall Balls 20/14

WOD

Grace

30 Clean and Jurk 135/95

WOD

10 Rounds For Time

100M Sprint
40 Double Unders

WOD

100 Pull-Up
100 Push-Up
100 Air Squat
100 Box Jump 20 (both male and female athletes)
100 KB Swing 35/26
100 Lunge Step
100 Ab Mat

Athletes can break up movements in any configuration.

WOD

400M Run

then

10-1
10 Squat Clean 105/75, Hand Stand Push Ups
9 SC, HSPU
8 SC, HSPU
7….

then

400M Run