HELLS BELLS

21-15-9
goblet step ups/squats
one arm k-bell swings
turkish get ups
count reps per arm
use 16, 24, or 32 kg

THRUSTER RECIPE

5 rounds of the following:
- Shoulder press, 5 reps
- Thrusters, 10 reps
- Front squats, 15 reps
One load thru each movement; flow directly from one movement to next movement; do not rack bar until round is over.
Rest as much as needed between rounds.

Cool Down: Tabata Hanging L-Sit holds

"THIS IS MURDER"

in teams of two perform the following in any order for time:
800 mtr overhead keg carry
800 mtr k-bell farmers carry
800 mtr tire drag
(change partners every 200 mtrs on the above three)
2fer partner wallballs (throw then squat again) x 50
ghd wallballs x 50
20 rhythm ropes/90# sled pull, 6 total combinations
row 5k mtrs (partition the meters any way you want)
...
sebastian/jeff 1:01:35
david r/owedubb 1:09:24
cav/alex 1:09:35
leo/russ 1:12:30
zach/jon 1:14:14
laura/meghan 1:21:19
corey/amber 1:26:40

OPEN LINE FRIDAY

pick a wod from the board, i.e. a girl, hero, or cfjax special

SHOULDERING THE WEIGHT OF THE WORLD

shoulder press
5-5-5-5-5
rest
tabata style k-bell push press 4rnds per arm
rest
tabata style handstand holds
post max press for five and lowest number pressed by each arm

BURPEE OVER THE BOX JUMPS AND MUSCLE UPS

10/1, 8/2, 6/3, 4/4, 2/5
perform 10 bbxjumps and then one mu; follow above reps scheme
if you can't do muscle ups perform 3 pull ups and 3 push ups per one muscle up
rest
row 500 mtrs
post both times

OVERHEAD SQUAT THERAPY

Bodyweight OHS, max reps
rest
95# OHS, max reps
rest
45# bottom-to-bottom tabata OHS (45# bar...only?)
Post reps for score. Scale as needed.

PUSH AND PULL

4 rounds of:
Bottom to bottom tabata ring push ups
rest
For time:
100 weighted pull ups, 1/4 bodyweight
Scale as needed.

SUNDAY FUN

wicked warm up
6 rounds with a 45# bar:
6 muscle snatches
6 overhead squats
6 drop squats
Do not drop the bar!
rest
3 rounds for time:
500 mtr row
400 mtr run

TEAMS OF TWO

100 jumping ball slams
100 sledgehammers
100 rhythm ropes
100 push press 45#
400m farmers carry x2 35# KB
100 pull ups
100 push ups
100 sit ups
100 squats
2 person teams; only one person can work at a time; partition reps as needed

CHOOSE YOUR OWN POISON

THE LESSER OF TWO EVILS

option A
500 mtr row
135# clean and jerk x 10
pullups x 15
3 rnds for time

option B
24 kg k-bell swings x 21
30" box jumps x 15
400 mtr run
5 rnds for time





whit teaching justin the pose method of running

FRACTURED FRAN

every 2 minutes perform the following for 9 rounds (18 minutes total):
100# barbell thrusters x 9
pull ups x 9

SALAMI DIP

row 500 mtrs
rest
5 ball slams, 5 ring dips
10 bs, 10 rd
15 bs, 15 rd
20 bs, 20 rd
400 mtr run
15 bs, 15 rd
10 bs, 10 rd
5 bs, 5 rd
post times for both evolutions in comments

CROSSFIT TOTAL

1rep max back squat + shoulder press + deadlift = CF total
see comments for results of today's training

HAPPY FATHERS DAY

d-bell burpee squat clean thrusters x 7
pull ups x 7
7 rnds
...
Russ 40# 11:14
Jon 30# 14:04
Owedubb 20# 15:3o
Meg 25# 23:07
Karla 15# 14:33
Alex 15# 16:00
Laura 12# 14:40

SATURDAY IN THE PARK

start
run to the Atlantic, 100 planter jumps
run to the park
100 k-bell swings, 80mtr walking lunges
100 k-bell push press, 80mtr bear crawl
beach run to the lifeguard station
finish
...
Jon/Ryan 26:35
Justin/Brandon 29:22
Cory/Amber 38:00
Jill/Allison 40:00
Owedubb/Laura 37:18
Posh/Todd 31:33
Leo/Sean 47:42
Ben/David R 38:12
Dr. J/Rachel 32:32

OPEN LINE FRIDAY

Steve fran 75# 9:26
Whit karen 3:46
Andy jackie 14:40
JV cindy 23 rnds
Chris J NO O2 21:28
Bill lynn
Tracie bandcamp 7:41
Todd nancy 12:31
Christian frantastic 9:40
Solista 100 tire flips no time
Mego 50 tire flips no time
Caleb 100 tire flips 16:15
Tom karen 7:15
Josh karen 10:21
Cav badger 43:17
Zach !@#$ that 5:50
Kibbie helen 9:31
Dr. J man 9:52
Ben man 185# 17:20
Christina filthy 50 49:53
Greta filthy 50 51:01
...

A SLOW AND PAINFUL DEATH IN THE SWELTERING HEAT

400 mtr run
20 back extensions
20 ghd situps
20 knees to elbows
20 rythm ropes
5 rnds with 5 minutes rest in between
...
Great job to all who paid the man today.When you work this hard everything in life seems to get easier.

TRIPLE THREAT

3 deadlifts
3 hang power cleans
3 jerks
5 rnds, max rest in between each complex, post max load
...
Steve 115
Kibbie 115
JV 145
Chris J 135
Andy W 155
Jon 140
Christian 135
Todd 195
Brad 185
Zach 225
Solista 205
Cav 135
Josh 145
Traci 75
Caleb 155
David R 135
Owedubb 165
Russ 185
Dr. J 175
Alex 115
Mego 100
Ben 135
Ryan NO O2 6:55
Rachel 15 rnds of Cindy
Cici 15 rnds of Cindy

NO O2

20 ball slams, 100 dbl unders
15 ball slams, 75 dbl unders
10 ball slams, 50 dbl unders
5 ball slams, 25 dbl unders
...

Cav Rx'd 16:14
Trace singles 16:07
Solista Rx'd 6:43
Russ Rx'd 7:42
Jon Rx'd 9:20
Lesko Rx'd 13:59
Owedubb Rx'd 17:09
Todd Rx'd 11:24
Caleb singles 7:31
David R singles 17:07
Bill Rx'd 13:20
Meg Rx'd 18:00
Zach Rx'd 8:43
Dr. J Rx'd 8:48
Ben singles 14:39
Tom Rx'd 9:33
Josh Rx'd 15:25

"LIFT THE DEAD 15 TIMES"

Deadlift
3-3-3-3-3

Find your 3RM and lift it. It's globo-gym proof!

Steve 225#
Whit 385#
Trace 125#
JV 235#
Christian 235#
Chris J 325#
Andy W 295#
Zach 405#
Todd 375#
Ryan "Band Camp" 21/15/9 Wall Ball, Back Ex, KTE 5:07
Owedubb 285#
Aiko 155#
Cody "Cindy Lite" (10mins vice 20min - 5 rounds)
Ben 415#
Dr J 415#
Caleb "Tabata Trifecta" (push up/squat/sit up)
Josh G 315#
Bill 300#
Josh B 305#
Neo 305#
Tom 345#
Alex 115#

SUNDAY

shoulder press x 5
push press x 5
5 rnds with 3 min rest in between
...
the following pics are from the crossfit cert. seminar at JSO
15 ball cleans
15 push ups
5 rnds for time

12 burpees

12 pull ups

10 rnds for time

TJ

50 20# ball squats, 25 pushups, 25 pull ups
40 ball squats, 20 pushups, 20 pull ups
30 ball squats, 15 push ups, 15 pull ups
20 ball squats, 10 push ups, 10 pull ups
10 ball squats, 5 push ups, 5 pull ups
...
Chris Rx'd 10:14
Mike A. Rx'd 9:35
Alex Rx'd 10:35
Coll 12#ball 10:18
Sherez 12#ball 10:34
Paul Rx'd 11:15
Greta 12#ball 10:54
Christina 12#ball 14:02
Swago Rx'd 6:42
Nikki 8:55
D-Rock 8:05
Sam 12#ball 11:39
Laura D. 10#ball 11:40
David R Rx'd 11:40
Owedubb 30#ball 12:20
Neil 15#ball 9:05
...
The following pics were taken at the certification seminar at the JSO police academy.

"CHOOSE YOUR FATE"

Choose any Girl, Hero or CFJ WOD

Steve - KBP rx 14:27
Andy D - Helen 55# 16:51<