The WOD for 7.21.12 is….

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“Holbrook”

Ten rounds, each for time of:
5 Thrusters (115/80)
10 Pull-ups
100 meter Sprint
Rest 1 minute

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

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The WOD for 7.20.12 is…

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Standard WOD
10 Minutes to go as far up the ladder as possible of:

10 Wall Balls (20/14)
10 Toes 2 Bar
1 Burpee
10 Wall Balls
10 Toes 2 Bar
2 Burpees
10 Wall Balls
10 Toes 2 Bar
3 Burpees
.
.
.
Burpee reps increase after each couple of Wall Balls/Toes 2 Bar

OR

Advanced WOD
10 Minute AMRAP

5 Handstand Push Ups
10 Toes 2 Bar
1 Clean (Full Squat) 155/105
5 Handstand Push Ups
10 Toes 2 Bar
2 Cleans (Full Squat)
5 Handstand Push Ups
10 Toes 2 Bar
.
.
.
Clean Reps increase after each couple of Handstand Pushups/Toes 2 Bar

The WOD for 7.18.12 is…

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For Time

Run 200
21 Burpees
As Many Unbroken Front Squats As Possible (135/95)
Run 200
15 Burpees
As Many Unbroken Front Squats As Possible (135/95)
Run 200
9 Burpees
As Many Unbroken Front Squats As Possible (135/95)
Run 200
3 Burpees
As Many Unbroken Front Squats As Possible (135/95)

Score is your Front Squats x 2 subtracted from your time. 

The WOD for 7.17.12 is…

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“Payne to the Core”

15 Minutes to Perform

150 Double Unders

With any remaining time, perform AMRAP of:

20 KB Swings 55/35

20 Situps

This workout was originally written by our good friend Justin Jones, owner and head-trainer at CrossFit Branson. If you’re ever in that area, drop in and say “Hi.” They are a great group of people who work amazingly hard. Definitely very happy to see such good things coming out of Branson!

The WOD for 7.16.12 is….

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Standard WOD

3 RDs for time
Run 400
15 Hang Power Snatch (95/65)
25 Wall Balls (20/14)

OR

Advanced WOD
Run 400
15 Hang Squat Snatch (115/80)
9 Muscle Ups
Run 400
15 Hang Squat Snatch
6 Muscle Ups
Run 400
15 Hang Squat Snatch
3 Muscle ups

Two to three times a week we will be providing an “advanced” WOD for our members that have developed some of the more technical movements. Anyone is allowed to try the advanced WODs, and we can scale those appropriately. However, it is highly recommended to have a strong grasp of the basics before attempting the advanced WOD. Members partaking in the advanced WOD will denote this by adding a “+” next to their name on the white board.

Soon we will also be adding a strength component back to the WODs. It will not be required, but is recommended. However, this will mean the majority of our hour class period will be used. So pick your classes wisely!

The WOD for 7.14.12 is…

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“Rankel”

20 Minute AMRAP

6 Deadlift, 225/155
7 Burpee/pull-ups
10 Kettlebell swings 70/55
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.