WOD

Run a 1.2 mile with sandbag (40lbs)  for time:
Run up Lloyd hill, Turn Left on Thomas Dr. Turn Left on Victoria Ave.
Left on Betz Rd to Twinridge, across creek, complete 5 rope climbs.
Continue on Wilshire and turn left on Ventura Dr. then back to the gym.
Post time to comments:
 

WOD

Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 155 lb., women use 105 lb.
Or,
Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 205 lb., women use 145 lb.
Post your time and choice of workout to comments.
Compare to 150728

Rest Day

Rest Day

WOD

As Many Rounds as Possible in 7 minutes of:
6 Deadlifts at 275lbs
12 Toes to Bar
____
 Then find one rep max of full clean in 5 min.

Post number rounds  and one rep max completed to comments:

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"How the Government Supports Your Junk Food Habit," The New York Times.
Post thoughts to comments.

WOD

5 Rounds for time of:
10 reps of Power Snatch 95/65lbs
24 Push ups
200m Sand Bag run
Post time to comments:

WOD

2 Rounds for time of:
50 Pull ups
40 Double Unders
30 GH Sit ups
20 Overhead Squats 95lbs/75lbs
10 Push Press 95/75lbs
Post time to comments:
Will open at 6am
Reminder CrossFit games will be live at 0530, team event could be really cool!

WOD

Hang Cleans
3-3-3-3-3
Cleans
3-3-3-3-3
Post loads to comments:

WOD

4 Rounds for time of:
25 reps of Ring Rows body parallel (feet on box)
1 minute Hand Stand hold
25 reps of Dumb bell cleans, 35/25 lbs
Post time to comments:

Rest Day

Rest Day

WOD

Monti
5 rounds for time of:
50 step-ups with 45-lb. barbell, 20-in. box
135-lb. cleans, 15 reps
50 step-ups with 45-lb. barbell, 20-in. box
135-lb. snatches, 10 reps
Post time to comments.
 

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Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009. Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

WOD

Run
Take a 20 minute run.
Post your directions and distance.
Complete yesterdays WOD if needed.

WOD

21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees

Strength 
Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max
Compare to: 160428

WOD

3 Rounds for time of:
Snatch 95lbs then 8 Overhead squats
Toes to Bar, 16 reps
Take a 2 minute break
Complete 3 more rounds for time:
Post time of each round to comments:

WOD

3 Rounds for time of:
Snatch 95lbs then 8 Overhead squats
Toes to Bar, 16 reps
Take a 2 minute break
Complete 3 more rounds for time:
Post time of each round to comments:

WOD

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings, 1.5 pood
25 GHD sit-ups
Post rounds completed to comments.

Rest Day

Rest Day

WOD

7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips
Post time to comments.
Compare to: 150928

WOD

Strength Day
7-5-3-1
Hang Cleans
6-4-2-1
Cleans
Post loads to comments

WOD

Complete as many rounds as possible in 15 minutes of:
Run 200m
15 Kettlebell swings 36k/24k
10 Pull ups
post time to comments:
Compare to 160504

WOD

4 Rounds for time of:
20 reps of kettle bell Thrusters 35/25 lbs
15 Burpees
200m sprint
2 min rest
Post time to comments:

WOD

As Many Rounds As Possible in 7 minutes of:
4 Burpees
17 flutter kicks
76 foot, Walking lunge
Gym will be closed today in celebration of July 4th. BE SAFE.

Rest Day

Rest Day

WOD

Run 5K
Post time to comments:
Compare to: 150316

WOD

"Grace"
For time:
135 pound Clean and Jerk, 30 reps
Rest 5 min then:
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post your choice of girls and time and load to comments.
Post each time and total to comments:

WOD

Deadlifts
6-4-4-3-2-2, more info on the board

12 AMRAP of:
12 Burpees
12 Pull ups
12 Kettle bell Thrusters 16k/12k
Post loads and number of rounds to comments:
Compare to: 160329

WOD

As Many Rounds as Possible in 20 minutes of:
Run 200 meters
20 Power Cleans 95/65lbs
40 Double Unders
Post number of rounds to comments:

WOD

Hang Snatch
5-5-5-5-5
Post loads to comments:
Compare to:160323

Rest Day

Rest Day

WOD

10 rounds
Hang Clean (squat as always)
Every minute perform 3 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
Post loads to comments:
Compare to: 160212

WOD

3 Rounds for time of:
25 goblet Squats 24k
20 Push ups weighted 45/25lbs
Run 200 m ( hydrant and back) or row
Post time to comments:

WOD

Mary XXX
Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups
Post reps completed to comments.