July 2014

WOD: A. Bench Press: 10-5-5-10 E3MOM B. 14 minute AMRAP of: 8 deadlifts 275/185 RX+ 315/215 (55 and over 205/140) 9 knees to elbows 10 barbell push-ups Reminder: Yoga is canceled tonight.Don’t forget to follow Dennis as he competes in The CrossFit Games! Live streaming all day at games.crossfit.com!

WOD: Complete the following for time of: 400m run 10-8-6-4-2 reps of: front squats 95/65 RX+ 135/95 pull-ups RX+ chest to bar 800m run 2-4-6-8-10 reps of: power clean 95/65 RX+ 135/95 push press 95/65 RX+ 135/95 400m run Don’t forget to wear your DB Games shirt TODAY to show your support for Dennis!

WOD: “Zembiec” 5 rounds for time of: 11 back squats 185/125 (from floor) 7 strict burpee pull-ups 400m run **during each burpee pull-up, perform a strict push-up, jump to the bar, and perform a strict pull-up** Enlarge image U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps

WOD: A. Spend 15 minutes working on and setting up muscle up and HSPU areas B. “Nate” 20 minute AMRAP of: 2 muscle ups 4 HSPU 8 KBS 32kg/24kg Enlarge image Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant

WOD: A. Push Press 10-5-5-10 E3MOM B. Complete the following for time of: 40 double unders 20 power cleans 95/65 RX+ 115/80 (55 and over 75/55) 20 box jumps/step ups 24″/20″ RX+ 30″/24″ 20 toes to bar 40 double unders 20 thrusters 95/65 RX+ 115/80 (55 and over 75/55) 20 box jumps/step ups 24″/20″ RX+ 30″/24″

WOD: A. In 10 minutes, achieve a 2RM OHS rest 5 minutes, set up muscle-up and pull-up areas B. 10 minute AMRAP of: 3 OHS 95/65 RX+ 135/95 (55 and over 75/55) 3 burpee muscle ups OR 3 double push-up burpee pull-ups

WOD: “A Chipper with a Final Catch” Complete the following for time of: 30 HSPU (55 and over 4″ rise/2 abmats) 30 chest to bar pull-ups (55 and over chin over bar) 30 WBS 20/14 10′ clear line (55 and over 20/10 9′ clear line) 30 shoulder to overhead 95/65 RX+ 115/80 (55 and over 75/55)

WOD: A. Sumo Deadlift 5-3-5-3 E2:30MOM B. 4 rounds for time of: 12 sumo deadlift 225/155 6 over the bar burpees 12 toes to bar 24 double unders

WOD: A. Back Squat: 10-5-5-10 E3MOM B. 16 minute AMRAP of: buy in: 400m run with kettle bell 24kg/16kg, RX+ 32kg/24kg then, 6 pull-ups RX+ strict pull-ups 8 8 KB push-ups 10 KB goblet squats 24kg/16kg RX+ 32kg/24kg 12 KBS 24kg/16kg RX+ 32kg/24kg

WOD: “The Bear Complex” 5 rounds for 7 reps of: power clean to front squat to push press or jerk to back squat to back rack push press or jerk rest 3 minutes between rounds