"Bazooka"...

For Total Reps, AMRAP 7
(Ascending Ladder: 3/3, 6/6, 9/9, etc)
Box Jumps 30
Russian Kettlebell Swings 70

15+19 reps Rx 

LAST WOD as a box owner! 

''Oasis''...

Teams of 2,  (did with Fabiana)

For Total Reps: 

AMRAP 20

50-40-30-20-10 Kettlebell Swings 70/53

*20 Burpees after every round. If you complete the round of 10 Kettlebell Swings and 20 Burpees, return to the beginning.

I used the 70lb KB and Fabiana used the 35lb. We both did Russian Swings and alternated every 5 reps the whole workout for 457 reps total. Only 43 reps away from finishing two rounds. Need to do this one again and get 500 reps!

I ended up doing 145 kettlebell swings and 87 burpees 

"Orange Swirl"...

21 Strict HSPUs

42 C2B Pull Ups

15 Strict HSPUs

30 C2B Pull Ups

9 Strict HSPUs

18 C2B Pull Ups

14:09 Rx (5:15 PR!)

August 25, 2013 - 19:26 Rx 

Rene'...

7 rounds for time of:

Run 400 meters

21 walking lunges

15 pull-ups

9 burpees

35:56 Rx

  
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

"Gallant"...

For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

44:13 Rx (PR of 2:19!)

Last time - 46:32 Rx (May 4, 2014)

RIP Petter Office Gallant.

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

3-3-3 OHS & "Chunky Monkey"...

3-3-3 OHS

95x3

145x3

175 (F)

"Chunky Monkey”
3 Rounds for Time
21 Calorie Row
15 Box Jumps (24)
9 Power Snatch (75)

11:54

* Rx was 115

“The Chattanooga Five”…

Teams of 2:

Five Rounds of -
7 Rope Climbs

16 Barbell Complex (135/95) – 1 Deadlift, 1 Hang Power Clean, 1 Jerk, 1 Back Squat

Then, 2015M Row after the 5 rounds.

* Work is split among 2 people, one person working, one person resting. Teams of 3 will have 2 people working at a time.

42:30 rx

In honor of the five member of the Armed forces that were killed in Chattanooga  on July 16, 2015.

The dead Marines were identified as Gunnery Sgt. Thomas J. Sullivan of Hampden, Massachusetts; Staff Sgt. David A. Wyatt of Burke, North Carolina; Sgt. Carson A. Holmquist of Polk, Wisconsin; and Lance Cpl. Squire K. “Skip” Wells of Cobb County, Georgia. Sullivan, Wyatt and Holmquist had served in Iraq, Afghanistan or both.

Also, a U.S. Navy sailor wounded in a shooting rampage in Tennessee died early Saturday, according to the Navy, becoming the fifth U.S. service member killed the attack. The Navy did not release his name. However, a relative earlier identified the one sailor injured in the attack as Randall Smith.

The five rounds signify the five victims. The seven rope climbs are for July and the sixteen barbell complexes are for the date – the 16th. The 2015 row is for the year – 2015

3-3-3 Split Jerk & "Flowrider"...

3, 3, 3 Split Jerk - 145-165-170 (from rack)

”Flowrider”

4 Rounds for time:

4 Clean & Jerks (155) 

8 Chest-to-Bar Pull Ups

6:48 Rx 

"Rowing Randy"...

Five Rounds of:

25 Calorie Row

15 Power Snatch (75)

20:35 Rx 

  
 ”Randy” is honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.  

"Riptide"...

3 Rounds for time:

400M Run 

10 Ring Dips

15 Wall Balls

20 Burpees

25 Double Unders

33:03 RX 

"Christine"...

3 rounds for time of: 14:47
500 meter Row
12 Deadlifts (Bodyweight - 160#)
21 Box Jumps (20")
15:41

My SLOWEST time on this WOD EVER! Felt good just to move after "Murph". Probably didn't eat enough over the last 36 hours!

"Murph"...

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 mile Run

78:36 unbroken (all pullups then all push ups then all squats)

* Compare to May 26, 2014

——————————————————————————————————————————

Break up the Pull ups, Push ups, and Squats as needed. You must start and end with the 1-mile Runs.

—————————————————————————————————————————

 In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy’s 35th birthday — at Bath Iron Works, where the destroyer was built.

"Double Jerry"...

For time:
Run 1 mile
Row 2K
Run 1 mile

Run 1 mile
Row 2K
Run 1 mile

1:03:35 Rx - RIP Sgt Major Patton

"No matter how slow you run you're still lapping everyone on the couch"!

First time running in six months. 

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Peary Rader Clean & Jerk Program - Week 3...

Warm-up sets:

2x10x120lbs with two-minute breaks in between each set.

Work set #1 1x12x175lbs

Work set #2 1x12x155lbs

Work Set #3 1x20x125lbs 

* 35lb KB Pull Overs - In between each set 

"Oy Vey"...

Teams of 2:
22 Cal Row (each) then,
each partner does:
3 rounds of:
11 Deadlifts (95/65)
11 Hang Power Cleans
11 Front Squats
11 Shoulder-to-Overhead
21 Burpees
21 Wall Balls (20/14)
21 Kettlebell Swings (53/35)

Finish with 92 double unders (total between partners)

41:30 with Fabiana and Jake

* one partner is holding the front rack (during non-barbell movements) while other works.

* in honor of Karen and Dave Fiore. Sobo’s most recent Outstanding Members!

Used 75# for barbell movements and did 35# Russian KBS. 

Subbed air squats for front squats and wall balls. 

"Glen"...

For time:
30 Clean and Jerks (135)
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees

51:28 Rx

RIP SEAL Doherty

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

“Double Inov8tion”…

20 Burpee Box Jumps (24)
40 Pull Ups
60 Push Ups
80 Abmat Sit Ups
100 Walking Lunges
80 Abmat Sit Ups
60 Push Ups
40 Pull Ups
20 Burpee Box Jumps (24)

* 32 minute time cap

32:00
Capped with 8 burpee box jumps left. Very happy with doing 80 pull ups and 120 push ups! Sit Ups got me. WAY too slow!

Loved that one!

Deadlift 2x8 & "Malibu"...

Strength: 2x8 DL

Warm up: 135x3, 195x3

Working Sets: 225x8x2 

Pulled 275 once but it didn't feel right. Playing it safe!

"Malibu"

AMRAP 8:

1 DL (95)

2 HPC

3 Jerks

19 rounds  (solo - could have gone faster! Got 3 rounds in the last minute!) 

* 135 was Rx 

"Upper Body - Death By"...

Strict Press - 115# - 6 plus 6 - 27 reps

Ring Dips - 10 plus 7 - 62 reps

Strict Pull Ups - 9 plus 6 - 51 reps 

Back Squats - Body Weight (160)...

Back Squats - 10 sets of 5 @ 160#

Rest 1 minute in between sets

50 reps

Cash Out: 

2 Pause Squats OTM for 5 minutes

* 160# and 3 second pause 

* 10 reps