Sorry for the late post! But here they are, the results!

Place Team Name
1 T-Rex Loves Push Ups
2 Swole Mates
3 Green Legs N Hams
4 AMYBots
5 Diesel Unicorn Crew
6 CFCL Ninjas
7 I’m not a playa, I just squat a lot
8 East Coast Badasses
9 Team TCB
10 Turn Down For WOD
11 Smoke’m Dead Kids
12 Thruster? I Hardley Knew Her!
13 Saturday Morning Special
14 Kick in the box
15 Breaking Badasses
16 Orange Crush
17 Fire Breathers
18 The Wall Ballers
19 WOD Squad
20 Super-M’s
21 I just Panchik’d my Josh Bridges
22 Blue Barracudas
23 Bare Naked Burpees
24 Scrambled Eggs ‘n Achin
25 Swole Patrole
26 In WOD We Trust
27 Drop it like a squat
28 Bo’Lex N’ Flex
29 Kipping it real
30 Touch & Go

Wednesday 072314

 

Praying to the Kettlebell Gods.

Praying to the Kettlebell Gods.


Deadlift

5 x 3

Metcon
EMOTM for 12

10 Kettlebell Swings
5 Burpees

Competitors
Pause Deadlifts
Deadlift to below Knee – Pause for 2 full seconds – Finish the rep
6 x 4
*Look back 3 weeks – did you pause 2 full seconds?
**In the Pause, think about squeezing armpits into the sides – “make orange juice”

Pull/Lunge
3 Rounds

10 Hang Power Cleans (165/110)
20 Yard Double Kettlebell Walking Lunge (53/35)
Rest 2 Minutes

Metcon
AMRAP 8

10 Toes to Bar
10 Wall Balls (20/14)
10 Ring Dips

Tuesday 072214

 

Melissa's got hops!

Melissa’s got hops!


Back Squat
3 x 12

“Groove Keeper”
5 Rounds for Time

15 Pull Ups
10 Push Presses
35 Double Unders

Rx: Push Press 115/80
L2: 95/65, 7 Pull Ups, 30 Seconds Max Double Unders
L1: 65/45, 70 Single Jumps

Competitors
Press/Push Press
5 Sets
2 Presses + 3 Push Presses

Strict Ring Pull Ups
Every 90 Seconds for 7 Sets
2-4 Reps
*Try to add 1 rep from where you were last week
**If you were at 5-6, do 2 Weighted

Seated Arnold Press
3 x 10 – Look back 3 weeks, try to use heavier

Dumbbell Rows
3 x 12 per Arm
*These should be heavier then the dumbbells you use for Presses.

Metcon
750 M Row
21 Kipping HSPU
600 M Run
21 Kipping HSPU
750 M Row