The WOD for 8.22.12 is…


“Zombies with Muscles”

Deadlift (275/195)
Muscle Ups


The WOD for 8.18.12 is…




Seven rounds for time of:
15 Kettlebell swings (55/35)
15 Power cleans (95/65)
15 Box jumps (24″/20″)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church

The WOD for 8.17.12 is…


Performed Tabata Style

Walking Lunges
KB SDHP (55/35)
KB Swing (55/35)
Push Press (65/45)
Double unders or jumps over the bar (R/L=1)

Tabata style is performed by completing 8 cycles of work with 20 seconds of work, followed immediately by 10 seconds of rest. The athlete must complete all 8 cycles of one movement before moving onto the next movement in the series.

Score = Lowest reps performed in the cycle

The WOD For 8.16.12 is…


12 Minute AMRAP

EMOM Perform one repetition of the “Bear Complex”* (135/95)
With any time remaining as many double unders as possible

* The Bear Complex is the following movements performed in order:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Once the weight is off the ground, the weight can not be dropped until the complex is complete. If the weight is dropped the athlete must restart the complex.  Example: if the athlete drops the weight on a push press, they must start back at power clean.

Movements CAN NOT be combined on the Bear Complex.  
Example: Athletes MAY NOT squat clean the weight and then thruster it overhead.