GI Jane
- 100 burpee pull-ups

Rain delay! For those of us who didn't get to do "The Baseline" yesterday will do it Tuesday. If you were able to do it, here is your workout:

Push-Up Ladder
In the first minute do one push-up, in the second minute do two, etc until you can't fit that many push-ups in that minute. Focus on maintaining good form over a high number!

"The Baseline"

Rich Froning CrossFit games winner 2011. Notice the tattoo on his side: "Galatians 6:14"

This will be our last week of regular workouts. We won't be doing any strength or skill work giving us more time to prepare for finals. We will still be working out next week, but those workouts will be very short, intense, and minimalistic. "Prison workouts" - no equipment required so feel free to do them at home or wherever you are studying as a break.

It's the end of the tri, so it's time to re-test ourselves! We kicked the trimester off with "The Baseline", and it's time to do it again to see how we compare. Bring it today, this is a short but important benchmark workout.

"The Baseline"
- run 400m
- 40 squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups

PREVIOUS RESULTS
- Dave: 3:37 Rx
- Todd: 3:17 Rx
- Kendelle: 4:18 Rx
- Akilah: 4:24 Rx
- Heather: 4:04 Rx
- Jamie: 5:44 (jumping)
- Danielle: 6:04 (jumping, knees)
- Casie: 5:43 (jumping, knees)

Carrying a Person to Safety

A hero is someone of distinguished courage and ability, admired for his or her brave deeds and noble qualities. Assuming you have the courage to attempt a heroic deed, you then need to develop the ability to be able to complete it successfully.

Courage is a great and noble attribute to possess. But without the ability to save someone, you’re more likely to risk your own life, as well as the life of the person you’re trying to save.

Carrying someone to safety is no easy task. It takes strength, endurance, and technique.

We’ve seen it in the movies a hundred times, but this is a situation that could realistically occur in real life as well. You could have to carry your spouse if they sprain their ankle on a hike, or put your own life in danger, rescuing someone from a burning building.

Brute strength will definitely help with this task, as will proper technique. If you can carry someone safely and remain injury free yourself, you’re more likely to succeed–both strength and technique play a role in that.

Muscular endurance and mental toughness will be important as well. Who knows how long you’re going to have to carry this person or the dangers you’ll face in even attempting to do so? You’d better be able to withstand the pain that your body is going to go through–no matter how long it takes and whatever the dangers you encounter in the process.

The keys in successfully completing this mission:
- grip strength
- lifting strength/power
- muscular endurance
- lifting technique

For lifting power, we’re going to focus on “Cleans,” one of the best exercises for building explosive, athletic power. We’ll be using lower reps, with a greater rest period in-between each set.

To build our strength, muscular endurance, and mental toughness, we’re going to be doing an especially hard conditioning workout. Due to the fact that most of our lifting strength comes from our legs, we’re going to be focusing on lower body exercises. But we’ll also add in some pulling and pushing exercises that will help us lift and carry the victim.

POWER
Cleans
- 4 sets of 3 reps

The Carrying a Person to Safety Workout
30 repetitions for each exercise unless otherwise stated.
1. Farmer’s walk – 60 seconds total
2. DB deadlift
3. Lumberjack Press
4. Front Squat
5. Sumo deadlift high pulls
6. Walking lunges (each leg)
7. Partner carry – 30 feet 6x (switching off)

Chasing Down a Purse Snatcher

Everyone wants to be a hero. We all have that desire to come to the aid of another human being, but do we have the skills and attributes to actually succeed?

If you witnessed a purse snatching, would you have the speed to chase down the bad guy even if he had a 50-meter head start? Do you have the leaping ability to jump from rooftop to rooftop, or the strength to climb a rope hanging off the side of bridge with hungry crocodiles waiting in the water below?

Are you strong enough, and do you have the muscular endurance to lift another human being and carry them to safety? Do you have the pulling strength to lift an object off of someone in distress, or the pushing strength to push a fallen beam off of yourself?

It’s great if you want to be a hero. But this week we will learn how to actually succeed when–heaven forbid–you have to jump into action and save someone, or yourself.

Let’s get started!

Mission #2: Chasing Down a Purse Snatcher

There are a couple things to think about when training for this situation:
1. The explosive speed needed for the start of the sprint and the first 10-20 meters.
2. The endurance should the chase go longer than expected.

The first part of the workout, when our bodies are fresh and energized, will be dedicated to improving our explosive power through some weightlifting.

The second half of the workout will be dedicated to improving our muscular endurance and lung capacity through a conditioning workout, then putting our training into practice with some short sprints.

POWER

This is one of the best exercises for building athletic power, making it perfect for our mission. Focus on a quick, explosive lift, then a slower and controlled down phase.

Deadlifts: 3 sets of 3 repetitions - use around 85% of your 1 rep max

The Catch the Purse-Snatcher Challenge Workout

50 reps of each exercise
- bench jumps
- push-ups
- DB swings
- bodyweight row
- squats
- lunge jumps
- high knees (60 seconds)

SPRINTING

- 4×10 meters – 120 sec rest between sprints.

Mission #1: Pulling Someone to Safety

Everyone wants to be a hero. We all have that desire to come to the aid of another human being, but do we have the skills and attributes to actually succeed?

If you witnessed a purse snatching, would you have the speed to chase down the bad guy even if he had a 50-meter head start? Do you have the leaping ability to jump from rooftop to rooftop, or the strength to climb a rope hanging off the side of bridge with hungry crocodiles waiting in the water below?

Are you strong enough, and do you have the muscular endurance to lift another human being and carry them to safety? Do you have the pulling strength to lift an object off of someone in distress, or the pushing strength to push a fallen beam off of yourself?

It’s great if you want to be a hero. But this week we will learn how to actually succeed when–heaven forbid–you have to jump into action and save someone, or yourself.

Let’s get started!

Mission #1: Pulling Someone to Safety

Let's set the scene: you're headed down a crocodile-infested river with the bad guys in hot pursuit, fedora on your head, and a waterfall fast approaching around the bend. The current is strong, rendering the oars attached to our boat virtually useless. Getting out of the boat is not an option; the current would sweep you under and towards the waterfall.

It's just you and your cargo: a beautiful young lady (or fella). Time to save the day.

You notice a tree branch up ahead hanging over the river. If you can grab onto the branch as you pass under it, you can climb to safety with the young lady on your back, watching as your boat goes crashing over the falls.

It's a do or die situation. There's just one question...do you have the strength?

The Workout
- 30 alternating chin-ups using a rope
- farmer's walk 2x across gym
- 30 sumo-deadlift-high-pulls
- plank for 2 minutes
- 30 toes-to-bar

"Filthy Fifty"

Our Tri 6 members requested the Filthy Fifty to help them get ready for a class they're doing it in this week. Good luck!

Also, be sure to join us for the remainder of the week for our "train like a hero" workouts! Should be fun!

THE FILTHY FIFTY
50 of each for time:
- bench jumps
- jumping pull-ups
- DB swings (55/35)
- walking lunges
- knees-to-elbows
- DB push press (40/30)
- glute bridges
- DB thrusters (40/30)
- burpees
- double-unders

CHALLENGE
- How long can you hold an L-sit?

CONDITIONING
"Mary"
AMRAP in 20 minutes:
- 5 handstand push-ups
- 10 pistols
- 16 pull-ups

TWO MINUTE CHALLENGE
- bench jumps

CONDITIONING
AMRAP in 10 minutes:
- 20 squats
- 5 dive bombers

"Filthy Fifty"

TWO MINUTE CHALLENGE
- bench jumps

CONDITIONING
"Filthy Fifty"
- 50 bench jumps
- 50 jumping pull-ups
- 50 DB swings (55/35)
- 50 walking lunges
- 50 knees-to-elbows
- 50 DB push press (40/25)
- 50 glute bridges
- 50 DB thrusters (40/25)
- 50 burpees
- 50 double-unders

TWO MINUTE CHALLENGE
- Bench jumps

CONDITIONING
For time:
- run 800m
Then 5 rounds:
- 5 pull-ups
- 10 push-ups
- 15 squats

Push-Up Ladder

SKILL
- How long can you hold a plank for?

CONDITIONING
Push-Up Ladder
- do 1 push-up the first minute, do 2 push-ups the second minute, etc until you can't fit that many push-ups in that minute.

No workout today. Have fun at Tri Games!

SKILL
- Mobility WOD

CONDITIONING
10-9-8-7-6-5-4-3-2-1 (Not for Time)
- DB Front Squat
- Alligator Pushups
- Bench Jumps
- Inverted Rows

Tough Mudder Training

SKILL
- Push-Ups: max effort in 2 minutes!

CONDITIONING
Tough Mudder Training:
1 minute of each of the following:
- running man
- TM push-up
- the fist and the fury
- scissor kick
- back row
- dumbbell side lunge
- push-up plus row
- lunge & twist
- shoulder press
- decline push-up
- quick feet
- tough chin up
- superman plank
- drunk superman side planks
- Angelina Jolie
- the tough squat

SKILL
- Pull-Ups: skill work!

CONDITIONING
21-15-9 for time of:
- burpees
- sit-ups
- run 400m in between rounds

SKILL
- Turkish Get-Ups

CONDITIONING
21-15-9 for time of:
- burpees
- sit-ups
- run 400m in between rounds

STRENGTH
- Back Squats: find your heaviest set of 5

CONDITIONING
AMRAP in 10 minutes of:
- 3 DB burpees
- 6 DB hang power cleans
- 9 DB push presses
Use 25-35% of bodyweight for scaling DB load.

STRENGTH
Push Press: find your heaviest set of 5

CONDITIONING
4 rounds for time:
- 30 double unders
- 15 thrusters (35/45)
- 5 15ft plank walks

REPEAT!

Power's back on! Let's do yesterday's WOD.

STRENGTH
- Deadlifts: find your heaviest set of 5
- Compare to 6/20/2011

CONDITIONING
- For 10 minutes: do 1 DB thruster (35/25) & 1 burpee the first minute, 2 the second minute, etc.

"Tabata Something Else"

STRENGTH
- Hang Power Cleans: max effort!

CONDITIONING
"Tabata Something Else"
- pull-ups
- push-ups
- sit-ups
- squats

"Activation"

STRENGTH
- Push Jerk: max effort!

CONDITIONING
"Activation"
Hold each position for 1 minute:
- active wall sit
- plank
- dip press out
- chin-over-bar

Rest 30 seconds between movements.

7 Minutes in Heaven

Don't forget to bring your journals to track your times and lifts! If you don't have one yet I'll give you one tonight. As we move forward this is what you'll use to know what time you're trying to beat and how much weight you need on the bar.

BIG NEWS! We are putting together a t-shirt order to represent the club! Shirts are available in a guys and girls fit. You can view the design and order here.

Less than 1 day left to order!!!

STRENGTH
- Bench Press: max effort!

CONDITIONING
7 Minutes in Heaven
For reps:
- 1 minute plank
- 1 minute bench jumps
- 1 minute plank
- 1 minute walking lunges
- 1 minute plank
- 1 minute burpees
- 1 minute plank

Don't forget to bring your journals to track your times and lifts! If youdon'tt have one yet I'll give you one tonight. As we move forward this is what you'll use to know what timyou'rere trying to beat and how much weight you need on the bar.

BIG NEWS! We are putting together a t-shirt order to represent the club! Shirts are available in a guys and girls fit. You can view the design and order here.

Less than 48 hours left to order!!!

STRENGTH
- Back Squats: max effort!

CONDITIONING
For time:
- 100 squats
- 80 sit-ups
- 60 push-ups
- 40 good mornings
Run 200m between all movements

"Lynne"

Don't forget to bring your journals to track your times and lifts! If you don't have one yet I'll give you one tonight. As we move forward this is what you'll use to know what time you're trying to beat and how much weight you need on the bar.

BIG NEWS! We are putting together a t-shirt order to represent the club! Shirts are available in a guys and girls fit. You can view the design and order here.

STRENGTH
- Cleans: find your heaviest set of 3

CONDITIONING
"Lynne"
5 rounds NOT for time:
-max effort bench press press (bodyweight)
- max effort pull-ups
Scale as needed

"Stairway to Sore Thighs"

Don't forget to bring your journals to track your times and lifts! If you don't have one yet I'll give you one tonight. As we move forward this is what you'll use to know what time you're trying to beat and how much weight you need on the bar.

BIG NEWS! We are putting together a t-shirt order to represent the club! Shirts are available in a guys and girls fit. You can view the design and order here.

STRENGTH
- Push Press: sets of 3

CONDITIONING
"Stairway to Sore Thighs"
10 rounds:
- sprint up and down the stairs
- 10 elevated push-ups

"Michael"

Don't forget to bring your journals to track your times and lifts! If youdon'tt have one yet I'll give you one tonight. As we move forward this is what you'll use to know what time you're trying to beat and how much weight you need on the bar.

BIG NEWS! We're putting together a t-shirt order to represent the club! Shirts are available in a guys and girls fit. You can view the design and order here

STRENGTH
- Back Squats: sets of 3

CONDITIONING
"Michael"
3 rounds for time:
- run 800m
- 50 good good-mornings (45/25)
- 50 sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Ask Kendelle to see her pistols

Don't forget to bring your journal and something to write with! If you hadn't gotten a journal yet let me know and I will give one to you tonight.

STRENGTH
Back Squat: 2 warmup sets then 3 sets of 3

CONDITIONING
For time:
21 sit-ups
21 pistols
18 sit-ups
18 pistols
15 sit-ups
15 pistols
12 sit-ups
12 pistols
9 sit-ups
9 pistols
6 sit-ups
6 pistols
3 sit-ups
3 pistols

It's just another manic Monday

Don't forget to bring your journal to track your progress! If you don't have one yet I'll give you one today.

STRENGTH
- Deadlifts: 2 warmup sets then 3 sets of 3

CONDITIONING
"Secret Service Snatch Test"
- do as many DB snatches as possible in 10 minutes (55/30)

This is a test of fitness used by the US Secret Service. The rules are simple, get as many snatches as possible in 10 minutes. You may switch arms as needed and even put the weight down. The only unspoken rule is you will not quit!

Friday

STRENGTH / SKILL
- Bench Press: 2 warmup sets, then 3 sets of 5

CONDITIONING
Option A:
"Helen"
3 rounds:
- run 400m
- 21 DB swings (55/35)
- 12 pull-ups

Option B:
"50-50-50"
3 rounds:
- 50 push-ups
- 50 sit-ups
- 50 squats

Do the opposite of whatever you did yesterday!

Thursday - "Helen"

STRENGTH / SKILL
- Hang Power Cleans: 2 warmup sets then 3 sets of 5

CONDITIONING
"Helen"
3 rounds:
- run 400m
- 21 DB swings (55/35)
- 12 pull-ups

PREVIOUS PR's
- Dave: 9:28 Rx
- Todd: 12:23 Rx
- Justin: 14:57 (40lbs)
- Akilah: 11:58 (25lbs)
- Kendelle: 11:30 (25lbs)
- Heather: 10:56 Rx

Wednesday - Per Todd's Request

We've got some changes this week! We're adding in some new lifts, and debuting the ChiroFit Success Journals! Bring something to write with from now on.

STRENGTH / SKILL
- Push Jerks: 2 warmup sets then 3 sets of 5

CONDITIONING
Tabata sets of:
- pistols
- rest 2 minutes
- push-ups

Tuesday - "Annie"

We've got some changes this week! We're adding in some new lifts, and debuting the ChiroFit Success Journals! Bring something to write with from now on.

STRENGTH / SKILL
- Back Squats: 2 warmups, 3 sets of 5

PREVIOUS PR's
- Dave: 235
- Todd: 265
- Heather: 165
- Kendelle: 135
- Akilah: 135
- Justin: 155
- Casie: 65
- Danielle: 65

CONDITIONING
"Annie"
50-40-30-20-10
- double-unders
- sit-ups

PREVIOUS PR's
- Dave: 9:15 Rx
- Todd: 7:26 Rx
- Heather: 7:02 Rx
- Kendelle: 10:42 (some singles)
- Akilah: 10:08 Rx
- Justin: 16:48 Rx
- Danielle: 16:04
- Jamie: 14:27
- Kalli: 18:49
- Kristin: 17:55

Monday

We've got some changes this week! We're adding in some new lifts, and debuting the ChiroFit Success Journals! Bring something to write with from now on.

STRENGTH / SKILL
- Deadlifts: 2 warmup sets then 3 sets of 5

PREVIOUS PR's
- Dave: 285f
- Todd: 285
- Heather: 165
- Kendelle: 105
- Akilah: 170
- Casie: 85
- Danielle: 75
- Jerrica: 95
- Jamie: 140
- Kristin: 145
- Kalli: 155
- Kuldip: 215

CONDITIONING
AMRAP 10 Minutes:
- Acending Pyramid (1 rep of each the first round, two reps the second round, and so on)
- Bench Jumps
- Air Squats
- Push-ups

"Just a Quickie"

STRENGTH / SKILL
- Pull-Ups: jumping, banded, strict, kipping or weighted - do 3 sets of max effort!

CONDITIONING
"Just a Quickie"
AMRAP in 10 minutes of:
- 15 squats
- 10 sit-ups
- 5 push-ups

PREVIOUS PRs
- Dave: 15+
- Alilah: 13+
- Todd: 15+
- Heather: 19+
- Kendelle: 14+
- Justin: 14+
- Casie: 9+
- Danielle: 8+
- Jamie: 8
- Elliott: 10+

"Jersey Shore Fist Pump"

STRENGTH / SKILL
- Bench Press: 2 warmup sets then 3 max effort attempts

PREVIOUS RESULTS
- Dave: 230
- Todd: 275
- Heather: 130
- Kendelle: 135
- Akilah: 135
- Justin: 205
- Casie: 90
- Danielle: 105
- Jamie: 90
- Kristin: 125
- Kalli: 125
- Elliott: 155
- Kuldip: 185
- Ashley: 95

CONDITIONING
"Jersey Shore Fist Pump"
3 rounds for time:
- 12 R arm DB thrusters (45/25)
- 9 burpees
- 12 L arm DB thrusters (45/25)
- 9 burpees

PREVIOUS RESULTS
- Dave: 8:21 Rx
- Todd: 8:50 Rx
- Heather: 8:32 Rx
- Akilah: 10:28 Rx
- Justin: 10:15 (30lbs)

Wednesday - "Rubber Legs"

STRENGTH / SKILL
- Push Press: 2 warmups then 3 attempts at a max effort

PREVIOUS RESULTS
- Heather: 115f
- Kendelle: 100f
- Akilah: 125
- Justin: 155f
- Danielle: 70
- Jamie: 70
- Kristin: 85f
- Kalli: 105
- Elliott: 115

CONDITIONING
"Rubber Legs"
4 rounds for time:
- run 400m
- 50 squats

PREVIOUS RESULTS
- Dave: 10:50
- Heather: 10:07
- Kendelle: 9:53
- Akilah: 9:55

TUESDAY - "JT"

STRENGTH / SKILL
- Front Squats: 2 warmup sets then 3 attempts at a max effort

PREVIOUS RESULTS
- Dave: 205
- Justin: 205
- Kristin: 120
- Elliott: 125
- Ted: 185

CONDITIONING
"JT"
21-15-9
- handstand push-ups
- dips
- push-ups

PREVIOUS RESULTS
- Dave: 12:45 Rx
- Kendelle: 17:52 Rx
- Akilah: 19:35 Rx
- Heather: 14:44 Rx
- Jerrica: 7:45 bench HSPU
- Casie: 9:28 bench HSPU
- Danielle: 10:21 bench HSPU
- Jamie: 10:52 HS holds

STRENGTH / SKILL
- Deadlifts: 2 warmup sets then 3 attempts at a max effort!

PREVIOUS RESULTS
- Dave: 315f
- Todd: 315
- Heather: 225
- Kendelle: 135
- Danielle: 135
- Jerrica: 125
- Jamie: 135
- Kristin: 170
- Kalli: 185
- Elliott: 195
- Ashley: 73
- Damien: 225
- Ted: 315

CONDITIONING
Part 1: tabata burpees
- rest -
Part 2: max effort sit-ups in 2 minutes

PREVIOUS RESULTS (for burpees)
- Dave: 68 Rx
- Todd: 67 Rx

"Annie"

This weekend some of us are headed out to CrossFit Tri-Cities in St. Charles to participate in the 4th Annual Murph for Miller. Each participant donates $25 that goes to the Special Operations Warrior Foundation. They provide scholarships to the kids of men and women who die in battle.

"Murph" is a CrossFit hero workout named after Navy SEAL LT Michael Murphy who received the Medal of Honor after dying in battle. We do the "Murph" workout in honor of US Army Staff Sgt Rob Miller. He is a local boy from Wheaton who was killed in Afghanistan while providing cover fire for his wounded Captain. His efforts saved his Captain's life and allowed his unit to return fire to the enemy. He received the Medal of Honor post-humously.

We put ourselves through these painful workouts to show our support to the men and women in combat and to raise money for their families. If you would like to join us, cheer us on, or donate to the foundation let me know!

STRENGTH / SKILL
- Bench Press: 2 warmup sets then 3 sets of 3

PREVIOUS RESULTS
- Dave: 215
- Kendelle: 120
- Akilah: 110

CONDITIONING
"Annie"
50-40-30-20-10 of:
- double unders
- sit-ups

PREVIOUS RESULTS
- Dave: 9:15 Rx
- Todd: 7:26 Rx
- Heather: 7:02 Rx
- Kendelle: 10:42
- Akilah: 10:08 Rx
- Justin: 16:48 Rx
- Danielle: 16:04
- Jamie: 14:27
- Kalli: 18:49
- Kristin: 17:55

abs! Abs! ABS!!!

This weekend some of us are headed out to CrossFit Tri-Cities in St. Charles to participate in the 4th Annual Murph for Miller. Each participant donates $25 that goes to the Special Operations Warrior Foundation. They provide scholarships to the kids of men and women who die in battle.

"Murph" is a CrossFit hero workout named after Navy SEAL LT Michael Murphy who received the Medal of Honor after dying in battle. We do the "Murph" workout in honor of US Army Staff Sgt Rob Miller. He is a local boy from Wheaton who was killed in Afghanistan while providing cover fire for his wounded Captain. His efforts saved his Captain's life and allowed his unit to return fire to the enemy. He received the Medal of Honor post-humously.

We put ourselves through these painful workouts to show our support to the men and women in combat and to raise money for their families. If you would like to join us, cheer us on, or donate to the foundation let me know!

STRENGTH / SKILL
- Push Press: 2 warmup sets then 3 sets of 3

PREVIOUS RESULTS
- Dave: 175
- Heather: 105
- Akilah: 105
- Justin: 125
- Casie: 65
- Danielle: 65
- Jerrica: 85
- Kristin: 75
- Kalli: 85
- Elliott: 105
- Ted: 155

CONDITIONING
3 rounds for time:
- 15 L pull-ups
- 30 push-ups
- 45 sit-ups

Push It Real Good

This weekend some of us are headed out to CrossFit Tri-Cities in St. Charles to participate in the 4th Annual Murph for Miller. Each participant donates $25 that goes to the Special Operations Warrior Foundation. They provide scholarships to the kids of men and women who die in battle.

"Murph" is a CrossFit hero workout named after Navy SEAL LT Michael Murphy who received the Medal of Honor after dying in battle. We do the "Murph" workout in honor of US Army Staff Sgt Rob Miller. He is a local boy from Wheaton who was killed in Afghanistan while providing cover fire for his wounded Captain. His efforts saved his Captain's life and allowed his unit to return fire to the enemy. He received the Medal of Honor post-humously.

We put ourselves through these painful workouts to show our support to the men and women in combat and to raise money for their families. If you would like to join us, cheer us on, or donate to the foundation let me know!

STRENGTH / SKILL
- Front Squats: 2 warmup rounds then 3 rounds of 3

PREVIOUS RESULTS
- Dave: 175
- Todd: 205
- Heather: 135
- Justin: 135
- Kristin: 105
- Kalli: 105
- Elliott: 106

CONDITIONING
10 rounds for time:
- 20 yard shuttle sprints
- 10 push-ups

PREVIOUS RESULTS
- Dave: 2:47 Rx
- Todd: 3:36 Rx
- Heather 5:57 Rx
- Kristin: 4:25

Murph Prep

This weekend some of us are headed out to CrossFit Tri-Cities in St. Charles to participate in the 4th Annual Murph for Miller. Each participant donates $25 that goes to the Special Operations Warrior Foundation. They provide scholarships to the kids of men and women who die in battle.

"Murph" is a CrossFit hero workout named after Navy SEAL LT Michael Murphy who received the Medal of Honor after dying in battle. We do the "Murph" workout in honor of US Army Staff Sgt Rob Miller. He is a local boy from Wheaton who was killed in Afghanistan while providing cover fire for his wounded Captain. His efforts saved his Captain's life and allowed his unit to return fire to the enemy. He received the Medal of Honor post-humously.

We put ourselves through these painful workouts to show our support to the men and women in combat and to raise money for their families. If you would like to join us, cheer us on, or donate to the foundation let me know!

STRENGTH / SKILL
- Deadlifts: 2 warmup sets, then 3 sets of 3

PREVIOUS RESULTS
- Dave: 290
- Todd: 300
- Heather: 185
- Kendelle: 113
- Akilah: 185
- Justin: 185
- Danielle: 113
- Jerrica: 113
- Jamie: 113
- Kristin: 113
- Kalli: 133
- Elliott: 115

CONDITIONING
Murph Prep!
- run 400m
- 50 DB rows each arm (50/30)
- 100 push-ups
- 150 squats
- run 400m
- partition the rows, push-ups and squats as needed

It’s Friday, Friday, gotta get down on Friday

STRENGTH / SKILL
- Bench Press: 2 warmup sets, then 3 sets of 5

PREVIOUS RESULTS
- Dave: 195
- Todd: 225
- Heather: 110
- Kendelle: 115
- Akilah: 115
- Justin: 170
- Casie: 80
- Danielle: 75
- Jamie: 50
- Kristin: 80
- Elliot: 115

CONDITIONING
10 rounds for time of:
- 10 pull-ups
- 10 push-ups
- 10 sit-ups
- 10 squats

PREVIOUS RESULTS
- Dave: 12:55
- Todd: 14:25
- Akilah: 19:15
- Heather: 17:15
- Kendelle: 17:50

A Two Parter

STRENGTH / SKILL
- Push Press: 2 warmup sets then 3 sets of 5

PREVIOUS RESULTS
- Dave: 155
- Todd: 155
- Heather: 95
- Kendelle: 85
- Akilah: 85
- Justin: 95
- Casie: 60
- Danielle: 60
- Jamie: 60
- Kristin: 75
- Kalli: 75

CONDITIONING
A: AMRAP 5 Minutes:
- 5 DB Snatches (55/35)
- Bear Crawl down/back b-ball court

2 Minutes Rest

B: AMRAP 5 Minutes:
- 5 Box Jumps 24/18
- 10 Sit-ups

Fun with Tabata

STRENGTH / SKILL
- Front Squats: 2 warmup sets, then 3 sets of 5

PREVIOUS RESULTS
- Dave: 165
- Todd: 165
- Heather: 125
- Kendelle: 105
- Akilah: 95

CONDITIONING
- Tabata walking lunges with weight overhead (45/25)

PREVIOUS RESULTS
- Dave: 96
- Todd: 87
- Heather: 101
- Danielle: 53
- Casie: 67
- Kendelle: 80
- Akilah: 80

Butt Work

STRENGTH / SKILL
- Deadlifts: 2 warmup sets, then 3 sets of 5

CONDITIONING
- 50 glut bridges
- 10 burpees
- 40 glut bridges
- 20 burpees
- 30 glut bridges
- 30 burpees
- 20 glut bridges
- 40 burpees
- 10 glut bridges
- 50 burpees

Running Clinic

Running clinic today at 4! We will go over running mechanics then do a quick running-based workout.

Leg Work

Come check out te running clinic this Friday at 4! Meet outside the Student Center to go over running mechanics and do a running-themed workout.

STRENGTH / SKILL
- Bench Press: 2 warm up sets then 3 max effort attempts

PREVIOUS RESULTS
Dave: 230
Todd: 275
Heather: 125
Kendelle: 135
Akilah: 115
Casie: 90
Danielle: 90
Jamie: 65
Kristin: 95
Kalli: 95

CONDITIONING
Complete 5 rounds for time of:
- 5 Mountain Climbers (10 count) + 2 push-ups
- 16 Walking Lunges

Running clinic this Friday at 4! Meet outside the Student Center.

STRENGTH / SKILL
- Push Press: 2 practice rounds then 3 max effort attempts.

CONDITIONING
5 Rounds of:
30 second overhead DB hold – Right Arm
30 second overhead DB hold – Left Arm
30 seconds rest
20 second overhead DB hold – Right Arm
20 second overhead DB hold – Left Arm
20 seconds rest
10 second overhead DB hold – Right Arm
10 second overhead DB hold – Left Arm
10 seconds rest

Run 200 meters for time.

Rest 1 minute between rounds. If you are unable to hold the weight in a locked-out overhead position with a straight mid-line, reduce the weight. Squeeze your cheeks and pull in your stomach during the lockout!!!

MAX EFFORT WEEK

RUNNING CLINIC THIS FRIDAY
- Meet at the usual time on Friday (4:00PM) outside SC2 by Lake Janse


STRENGTH / SKILL
- Front Squats: 2 warmup sets then 3 attempts at a max effort


CONDITIONING
On the minute for 10 minutes:
- 1 DB Overhead Press 
- 1 DB Front Squat 3 DB Push Press
- 3 DB Front Squats 
- As many sit-ups as possible in the remaining portion of the minute 
- Your workout score is your total number of sit-ups done. Use 50% of your BW for scaling.

Max Effort Week!

STRENGTH / SKILL
- Deadlifts: 2 warm up rounds, then 3 attempts at a max effort

PREVIOUS RESULTS
- Dave: 315f
- Todd: 315
- Heather: 225
- Kendelle: 120
- Casie: 115
- Danielle: 95
- Jerrica: 125
- Kristin: 145
- Kalli: 145

CONDITIONING
4 Rounds:
-In three minutes complete a 400m run, and during the remainder of the 3 minutes after the run complete max reps DB (35/20)
-Rest 1 minute between rounds