STRENGTH:
Military Press
5 x 5

WOD:

Front, Lateral, Reverse Lunges (55/65) 1 rep x 5 each

20 x Wall Balls
5 x Strict Pullups
x5

Front, Lateral, Reverse Lunges (55/65) 1 Rep x 5 each

Jamie: 12:01 RX
Deb: 15:48
Marisa: 14:04 RX
Darrell: 13:08 RX
Darin: 10:52 RX
Huw: 11:46
Tim: 11:14 RX
James: 13:25
Gen: 11:28 RX
Juanita: 12:43 RX

WOD: 50 Burpees for time 10-9-8-7-6-5-4-3-2-1 HCL Front Squats HSPU

"SEVEN" 7 Rounds, 7 Reps for Time HSPU Thrusters (95/135) KTE's DL (155/245) Burpees KB Swings (44/53) Pullups Gen: 37:50 Koha: 39:54 * James: 48:04 Ryan: 46:58 RX Huw: 44:19 Jacob: 46:06* Brent: 2 rounds (*) First time!

"ERIN" 15 x DB Split Jerks (30/35) 21 pullups x5 Scott: 15:12 RX Julie: 12:31 John: 12:00 Dale: 15:21 Michael: 18:27 Deb: 17:07 Alec: 18:50 Torri: 12:14 Darrell: 13:38 RX Marisa: 15:29 RX Jamie: 14:55 Huw: 14:47 Juanita: 14:58 RX James: 12:59

21-15-9 Thrusters (85/115) SDHP Jumping Lunges Scott: 11:59 RX John: 13:24 Torri: 11:55 Kili: 15:31 Alec: 14:00 Tammy: 8:13 Jamie: 18:43 Tristan: 18:30 Michael: 18:45 Darrell: 13:00 RX Marisa: 16:40 Stacey: 12:19 Tim: 13:45 RX James: 17:35 Gen: 11:36 RX Juanita: time lost

WOD: 50 Double Unders 2 x Rope Climbs 15 x KB Swing (53/44) 15 x PullUps 15 x Ring Dips Haleigh: 21:17 Ryan: 23:25 RX Everett: 27:14 Pat: 27:04 Deb: 27:50 Jamie: 29:53 Scott: 25:13 RX James: 25:48 Huw: 27:03 Darin: 26:27 RX Tim: 37:38 RX Gen: 25:59

Strength: OHS 5 x 4 WOD: 400 m run 10 x squat snatch (75/105) 20 Box Jumps 20 Burpees x4 Julie: 26:44 John: 27:08 Scott: 30:00 Mike: 24:20 Torri: 30:21 Dale: 34:07 Tristan: 33:29 Jamie: 26:45 Darrell: 40:54 RX Marisa: 35:58 James: 30:23 Huw: 24:29 (3x) Gen: 26:57 RX Juanita: 29:21 Tammy: 28:54

Sufferin' Saturdays 400 m run 15 DB Squat Cleans 30 Double Unders 15 Clapping Pushups 15 Dumbbell Thrusters 15 Floor Wipers 30 Waiter Lunges x3 Darin: 37:11 Ryan: 35:20 Gen: 35:51 Pat: 2 rounds

Strength: Deadlift 6-4-2-2 "DIANE" 21-15-9 DL (225/155) HSPU Julie: 8:14 Dale: 8:15 Michael: 8:24 Ben: 14:36 Debra: 11:25 John: 15:23 RX Tammy: 15:54 RX Darrell: 8:52 RX Marisa: 17:59 RX Jamie: 18:19 Torrie: 10:54 Darin: 4:35 RX Huw: 6:08

WOD: 20x KB Swings (35/53) 10x Box Jumps 20x KB SDHP (35/53) 10x Box Jumps 20x Wall Balls 10x Box Jumps Alanna: 31:19 RX Jamie: 20:31 RX Deb: 26:23 Darryl: 30:08 RX Marisa: 25:20 RX Gen: 21:13 RX+ (44#) Juanita: 23:10 RX+(44#)

Strength: Hang to Full Snatch 5x2 AMRAP in 15 min. (65/95) 5x Power Snatch 7x OHS 10x Good Morning Tristan: 55#/5 Torri: 45#/5 Dale: 60-60-75-75-75/7 Michael: 50#/5 Julie: 65#/7 John: 65-95-95-95-95/5 Jamie: 40-45-50-55-60/6 Marisa: 45-50-65-70-75/6 Darrell: 95-95-115-105-105/5 Tammy: 65#/6 Gen: 75-95-105-95-95/8 Huw: 65-75-85-95-95/7 Tim: 75-95-115-135-155/8

WOD: 30 Burpees 30 DL (135/185) 30 Ring Dips Row 250 meters 20 Burpees 20 DL 20 Ring Dips Row 500 meters 10 Burpees 10 DL 10 Ring Dips Row 1000 meters Will: 31:11 Pat: 31:55 Tammy: Completed Jamie: 40:23 Gen: 26:45 James: 27:06 Darin: 22:30 RX Tim: 27:50 Huw: 30:40 Tim

"MURPH" (yes..that's right MURPH) 1 mile run 100 pullups 200 push ups 300 squats 1 mile run Ryan: 34:38* Amy: 46:36 John: 47:08 RX Torri: 37:08 Kili: Finished Alec: 59:23 RX Jamie: 53:52 Pat: 52:03* Tim: 50:00* (*)= Modified

WOD: 30 Box Jumps 15 Power Snatch (65/95) 15 KB Swings (35/53) 15 HSPU x4 Gen: 30:54 RX Joe D: 28:23 RX Tammy: 33:45 RX James: 30:42 Darin: 21:35 RX Tim: 31:14 RX Huw: 29:50 George: 30:04

WOD: Run 800 m 21-15-9 OHS Squat (65/95) Burpees SDHP (65/95) Box Jumps 800 m run Joe: 17:20 James: 28:05 Gen: 23:50 RX Mike: 19:12 Jamie: 23:16 RX Rob: 25:35 George: 28:29 Tim: 26:45 RX

Full Clean: 5-4-3-2-1 WOD: 200 m sprint x 6 Core: 20 sit ups 20 obliques each side 20 flutter kicks x 4

HELEN 400 m run 21 KB Swings 12 Pullups x3 Scott: 8:35 RX Ryan: 9:43 RX Stacey: 12:17 Will: 12:48 Amy: 12:39 Julie: 10:23 RX John: 9:10 Dale: 11:46 Michael: 14:14 Triston: 13:58 Jamie: 9:39 RX Torri: 15:57 Alec: 10:51 RX Huw: 11:21 Genevieve: 9:13 RX Juanita: 10:30 RX James: 12:30 CORE WORK: 100 Ab Mat Sit Ups 30 KTE x2

Sufferin' Saturdays in Full Force!! Welcome to it Tristan, Dale and Michael...this one was a smoker! Warm Up 500 m row 15 squat 15 OHS w/PVC 15 Pushups 15 PVC Pass Thru WOD: 21-15-9 Push Press (85/115) Lateral Burpees Pullups Ball Slam Up/Downs Huw: 23:20 (85#) Dale: 20:40 (85#) Michael: 23:11 (60#) Tristan: 20:59 (55#) Genevieve: 18:15 RX George: 22:18 (95#) Juanita: 18:06 RX Stacey: 19:52 (65#)

Strength: Power Cleans 4x4 50 Double Unders 12 Power Cleans (95/135) 12 Ring Dips 50 Double Unders 9 Power Cleans 9 Ring Dips 50 Double Unders 6 Power Cleans 6 Ring Dips 50 Double Unders 3 Power Cleans 3 Ring Dips Ryan: 135-145-155-165-175 John: 95-115-125-135-155/ 9:35 (125#) Jamie: 95-115-125-125-145/ 10:59 (95#) Huw: 85-95-125-125-115/ 12:16 (85#) Tristan: 55-60-60-60/ 12:53 (60#) Dale: 95-95-95-95/ 11:17 (95#) Michael: 50-55-55-55/ 11:49 (55#) Alex: 10:19 RX Gen: 75-95-115-135/ 9:25 (95#) Juanita: 75-95-105-105/ 11:40 (95#)

WELCOME TO MAN MAKERS JAMES! Run 800 m 30 Wall Balls (14/20) 30 Lunges (each leg) 5 Man Makers (25/35) 20 Wall Balls 20 Lunges (each leg) 10 Man Makers 10 Wall Balls 10 Lunges (each leg) 15 Man Makers Run 800 m Julie: 22:26 Jamie: RX 31:40 John: RX 25:32 Marisa: 34:09 Darryl: RX 37:46 Melissa: 38:43 Gen: RX 31:11 Stacey: 40:48 James: 40:51 ***Man Maker Virgin***