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BUY IN- EMOM for 6 minutes.  SNATCH COMPLEX- High Hang (hips) / Low Hang (just above knees)/ Overhead Squat /Hang Squat Snatch.

WOD- 3 Rounds for Time-

800m Run

15 x Overhead squats (95 /65 lbs)

10 x Push Jacks

400m Run

CASH OUT- 100 Hollow Rocks for time



BUY IN-  Long Warm Up for some heavy Deadlift work in the WOD

WOD- 5 Rounds for Time:

7 x Deadlifts (65% your 1 rep max)*

20 x Box Jumps (24"/20")

7 x C2B Pull Ups

* If you do not have a 1 rep max on record, then use a weight that would be very challenging for a set of 12-15 reps. You may use the WARM UP time to determine what that weight could be.  Do not be too proud to drop the weight in the later sets if form begins to falter.  The goal is to get stronger today, not complete the WOD but be injured!

CASH OUT- Stretch out and prepare for your week



Hero WOD



BUY IN- 3 reps EMOM for 8 minutes of SNATCH COMPLEX- High hang/Low hang/Power snatch/Squat snatch

WOD- 15-12-9-9-12-15:

Wall Balls

Hand Release Push Ups

*After the first set of 9 reps AMRAP Pull Ups. At the end of the :60,  immediately continue wod.

** Score is a combination of time and number of pull ups completed 



BUY IN- FRONT SQUATS- 5 sets of 5. Increase load every set to achieve a heavy set of 5. If you feel awesome today MAX OUT.  If you do NOT feel quite so awesome, that's understandable, so simply increase load each set.


3 x Handstand Push ups

6 x KB Swings (70 /55 lbs)

50 x Double Unders

Cash Out- Stretch and Roll



Buy In- Pendlay rows- 8-8-6-6. Sets should get progressivly heavier without breaking form, to acheive a very heavy 8 and 6.  Bar should touch the floor and then touch the chest.  Do not bounce or use legs or hips!

WOD- 4 rounds for time:

5 x Bar Muscle ups

10 x KB Snatch (10 total)  55/35 lbs

15 x Sit Ups

Cash Out-  40 x Toes to bar for time



I love this WOD and we have not done it in a few months.  For those of you who have completed it before, let us see whatcha got this time!  For those who are going at this for the first time....enjoy!

BUY IN-  Warm up for the wod

'Air Force WOD'

20 x Thrusters  (95/65lbs)

20 x SDHP

20 x Push Press

20 x OH Squats

20 x Front Squats

*4 Burpees at the top of each minute, including the first minute (in other words, you are starting with burpees)

CASH OUT- :30 Front plank /:30 v-ups /:30 rest  for 3 sets



Warm Up-

WOD  For time:

1 Mile run (4 laps)

4 Laps of gym Bear crawl

50 x Sit ups

50 x Double Unders

Run 800m

50 x Double Unders

50 x Sit Ups

4 Laps of the gym Bear Crawl

1 mile run

_-Rest 2 minutes, then-

500m Row for time



BUY IN-  Skill- Ring Muscle ups or Ring Dips

WOD- (10-1)

SDHP (115/75 lbs)

Deficit Push Ups

Ground to Overhead (135/95 lbs)*

*you must use the same bar and add /take off weights to complete your sets (look at it as rest :) )

Cash Out -  1 x 500m row for time


God Wod 9/18/2014

Psalm 13
"How long, Lord? Will you forget me forever? How long will you hide your face from me? How long must I wrestle with my thought and day after day have sorrow in my heart? How long will my enemy triumph over me? Look onto me and answer, Lord my God. Give light to my eyes, or I will sleep in death, and my enemy will say I have overcome him and my foes will rejoice when I fall. But I trust in your unfailing love, my heart rejoices in your salvation. I will sing the Lords praise, for he has been good to me." 
     We all need to be reminded that our books have already been written, and that God is constantly behind the scenes setting you up for your next act.  We need to be thankful in every situation of our lives, even when we are placed in a valley that's scary and deep. The beauty behind it is that God doesn't leave you there.  He is teaching you and molding you to His perfection, not yours.  If He brought you to it, don't fight it, He is going to bring you through it and when you get to the other side you become a light for someone else.  You become that movie trailer that many wait in anticipation to go see and hear the entire story. You become the proof of Him and hope for others. So the next time your feeling low about something, turn your headlamp on which is the word of God and start trekking forward. Others are waiting to be inspired by you at the finish line.