April 2013

MAX EFFORT2 hands Anyhow: put 2 different weights overhead separately. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift.The weights must be odd. You may use a 55lb d-bell, and a 44lb kettlebell, but not two 55lb […]

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. WOD“Klepto“4

WODThe exercises may be completed in any order, but you have to complete the exercise inits entirety.FOR TIME Complete the following:50 burpees30 thrusters 45/30lb barbell50 wall balls30 weighted walking lunges 55/35lb kettlebell500m row30 pull ups50 grasshoppers30 ring dips post times to comments…..

WOD5 rounds for time of:10 push ups15 Kettlebell swings20 double undersrun 200m Post loads and times to comments….

MAX EFFORTShoulder press 3,3,3+ WOD21-15-9 rep rounds for time of: Squat cleans 115/80lbToes to bar.

MAX EFFORTDeadlift 3,3,3+ WODFor time:3 rounds of:  21 burpees21 box jumps 24/18″ 21 one legged squats (alternating) post loads and times to comments….

MAX EFFORTBack Squat 3,3,3+Box jump 3,3,3 @85% of max height. MAX EFFORTBack Squat 3,3,3+Box jump 3,3,3 @85% of max height. WOD4 rounds for time of:12 Power Snatch 115/80lb12 pull upsrun 200m Post loads and times to comments….. Post loads and times to comments…..

Rest Day… Rest Day…. Rest Day….

We are putting together an order for some weightlifting shoes…. ask for details.Everyone needs a pair of shoes. Max Effort:Split Jerk 3,3,2,2,1,1, WOD3 rounds for time of:  21 Sumo Deadlift High Pull 75/50lb21 Dumbbell Split Jerk 45/35lb21 Grasshoppers Post loads and times to comments…. ….

Full hip drive!!  MAX EFFORTPower Clean 3,3,2,2,1,1 WOD3 rounds for time of:15 Hang power cleans 135/95lb15 burpees post loads and times to comments….