Month: July 2015

Skill;

1RM Thruster

WOD;

3 Rounds

10 Snatch 75/55

100 Meter Sprint

*Rx+
10 Snatch 95/65
200 Meter Sprint

Cash Out;

100 SL/SA Abmat Sit-ups

WOD;

3 Rounds of;
6 Squat Clean 135/95
6 Ring Dips

Rest1 Minute Then
5 Rounds of;
200 Meter Run
6 Deadlift 135/95
6 S2OH 135/95

Rest 1 Minute Then
3 Rounds of;
6 Squat Clean 135/95
6 Ring Dips

*30 Min Time CAP
Compare to score on 7/21/2014

WOD;

1200 Meter Relay Style Race (Six 200 meter runs alternating between partners)
Then;
100 DB Thrusters
100 DB Snatch (50L/50R)
100 DB Squat Cleans
100 DB Shoulder to Overhead
100 DB Step-ups 20″
*2 Dumbbells 40/25#
One partner performs 25 reps towards the chipper while the other partner completes a 200 meter run. Work must be complete in order written.

WOD;

“Alexander”

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

5 rounds for time of:
31 back squats, 135/95
12 power cleans, 185/125

Skill;

Deadlift 7 x 3 EMOM @ 70%1RM

WOD;

‘Brenton’

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Rounds For Time:
100 Ft Bear Crawl
100 Ft Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps

WOD;

“Paul”

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

5 Rounds for time of;

50 Double Unders

35 Knee-to-Elbows

20 Yards Overhead Walk #185/125

WOD;

‘Moore’

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

20 Min AMRAP of:

1 Rope Climb, 15′
Run 400m
Max Rep Handstand Push-ups

*Score is total HSPU

Cashout;

200 Meter Farmer Carry 24/16kg (2 KBS)

WOD;

‘Crain’

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts 135/95lb
50-Yard Sprint
34 Box Jumps 24″
50-Yard Sprint
34 Clean and Jerks 95/65lb
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots 20/14lb @ 10′
50-Yard Sprint
34 Pull-ups
50-Yard Sprint

WOD;

For Time:

4000 Meter Row
400 Double Unders
300 Air Squats
300 Situps
200 SDLHP 32/16kg
200 Push Press 75/55lb

*While one partner is working on either Row or Double Unders, the other is working on completing the reps of the other 4 movements. May alternate as team sees fit until all work is complete

WOD;

7 Minutes to complete:
800 Meter Run
Max Reps of Hang Power Snatch 115/75

rest 1 minute then;
6 Minutes to complete:
600 Meter Run
Max Reps of Front Squat 115/75

rest 1 minute then;
5 Minutes to complete:
400 Meter Run
Max Reps of Floor Press 115/75

rest 1 minute then:
4 Minutes to complete:
200 Meter Run
Max Reps of Double Unders