Back to Work!

Time to get WORK done!

Great having Ethan Tonn in wt. room again... Also seeing mama Tonn moving around that early in the AM was good... Make sure that kid knows that morning workouts are where it is at!!!

BROLY
For Time:
21 Power Snatches (115/80)*
21 Burpees over Bar
15 OHS (115/80)
15 BoB
9 Squat Snatches (115/80)
9 Bob
*Comptrain Wt was 135#/95#

Ethan ~ 8:30 (@95#)
Oz ~ 11:34 (@115#)
tb ~ 10:27 (@135#)

Short Week...

This week is a short week...
Time to get lots of work done in a little time...
Get some calories burnt...

3 x 4 Sumo Deadlift w/ bands

NIXON
3 RFT ~
500m Row
12 Hang Power Cleans (185#/135#)
50 Double Unders

JB ~ 11:13 (135#)
Oz ~ 11:52 (135#)
tb ~ 135-155-185-225 / 16:19 (Rx)
Row ~ 1:51 - 1:54 - 1:51
HPC ~ 4-4-4 / 5-4-3 / 6-3-3
D/U ~ 27-23 / 30-20 / 50

Turkey Week

Turkey Day is almost hear...What are you thankful for?
Me...that people come back and want to get a workout in!
Wendt was back today...had to go back for a class, but stopped in just to beat Oz and I up a bit... Kid is quick!!!
Blossfield and his roomate were also in getting some work done... Great to see those guys coming back and still working hard...finding the joy in training!!!

Today

4 RFT ~
21 Box Jumps (24/20)
18 Wall Balls (20/14)
15 KB Swings (55/35)
12 Burpees

SNATCH
E2MO2M x 7 Rnds:
1 Hang Snatch + 1 Squat Snatch

Oz ~ 14:59 /
Wendt ~ 14:35 /
tb ~ 17:01 / 135-135-145-155-155-165-165

BB has begun

Basketball is in its first week...you know what that means...
5:30am practice...

So... Lone Wolf workouts for this guy!

I split Wednesdays workout in half (mostly b/c I just got going late)

Wed
Work to Heavy 3-Position Pwr Snatch:
Pockets + Hang + Ground

EMOM x 7:
3 Squat Snatches (approx 85% of above)

tb ~ 155# (disappointed) / 135#

Thur
EMOM x 15:
1st = 18 Cal Row
2nd = 3 Strict HSPU + 3 Kipping
3rd = 2 Heavy Front Squats (from Ground)

tb ~ 18's / 3 + 2 / 135-135-155-175-185

NOW off to State Football Championships!

4 Arms

Satan's Whiskers (previous HERE & here)
3 RFT ~
10 C2B
10 Front Squats (165#/115#) *taken from ground
10 Burpees

Gymnastics Cond
3 x 20-30 UB C2B (as little rest as possible)

ROWING
50 Cal Row
Rest equals Row Time
30 Cal Row
Rest equals Row Time
15 Cal Row

tb ~ 6:37 / 21-15-15 / 2:17-1:24-0:38

Those UB C2B were the toughest...forearms were on fire!

Monroe

Monroe (CFNE)
15-12-9-6
Power Clean (155#/105#)
TTB
Push Jerk (155#/105#)
Box Jumps (24/20)

tb ~ 17:38

Ketchup...

Thursday

5 RFT ~
12 Hang Power Snatches (95#/65#)
15 C2B Pull Ups

Oz ~ 13:40
Daliege ~ 15:46
tb ~ 12:00

FOUND IT!!

PLUS ~ Acts 9: 1-19


TODAY was a DOOZY!!!

HERO WOD...30 Rounds!!!

HOLLEYMAN
30 Rnds for Time:
5 Wall Ball Shots (20/14)
3 HSPU
1 Power Clean (225#/155#)

Oz ~ 15 Rnds in 14 minutes!!! WOW!!! (155#)
tb ~ 38:48 (Rnd 1 = 225# missed 2 attempts, Rnd #2 got 225#...Rnd 3 missed and switched to 205#) Completed 10 Rnds @ 12:36, 20 @ 26:42, 25 @ 33:07)

Lincoln (CFNE)

CFNE ~ Lincoln

Nice little WOD... At first glance, you may be like Jacob Bertagnoli, "that doesn't look like much!"
But after a little reflection, you may be asking yourself where you will get your break...

Lincoln
For Time:
2000m Row
200 D/U
200m Lungewalk

After...

Gymnastics Conditioning
75 GHDSU

Daliege ~ 20:44 (400singles)
Oz ~ 17:50 (152 Lungesteps...HE ACTUALLY COUNTED THEM ALL!!!)
JB ~ 18:55 /
tb ~ 18:23 / GHDSU - completed (15-10-10-15-10-8-7)

Jacob is a machine when it comes to these longer lasting workouts... he took the bad rower, and was still catching me at the finish! Luckily I had a real good lead at the 1000m mark! The longer we would go the more he would catch up...guarantee he would have caught me with another 500m row in there...or if we has switched rowers...

Oz and Daliege were off the rowers w/in 10s of each other...it was a good row battle!

Do not sit down for too long today after that 200m Lungewalk

Jump Around

Warm-Up...

Jump Around
7 RFT ~
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 Bar-Facing Burpees

C&J
Work to a Heavy single Squat-Clean
Work to a Heavy set of 2 Front Squats + 1 Split Jerk (from Rack)

Had the WHOLE crew do this today...
The aerobic crew probably needed a bit more work afterwards, but it was nice having an entire group pushing and working! They rocked right thru this baby!!!

Val ~ 3 Rnds of Jump Around...then Shoulder Press & Push Press
Malory H ~ 14:15
Kate ~ 13:13 /
JB ~ 11:02 /
Feidt ~ 11:20 /
Oz ~ 11:30 / 205# SC
tb ~ 11:38 / 230# SC

Benjamins

Just like the $100 dollar bill!

SQUAT
20RM

Benjamins
30 1-Arm Alternate DB Snatch (70#/50#)
100 D/U
20 1-Arm Alternate DB Snatch (70#/50#)
100 D/U
10 1-Arm Alternate DB Snatch (70#/50#)
100 D/U

Oz ~ 165# / 9:57
tb ~ xx / 11:08

Olympic Work...

Get a little OLY work done for the day...

Taxed the low back well... I picked exactly the wt that I needed...whew!!!

Clean & Jerk + Snatches ... oh yea, squat that as well...
EMOM x 10
odd = 3 Squat Clean & Jerk, you choose wt.
even = 3 Squat Snatches, you choose wt.

Scissors Kick
5 RFT ~
7 Deadlift (275/185)
30 Air Squats
7 Strict HSPU

Oz ~ 135# (1,4,5) - 145#(2,3) / 95#(1) - 115# (2-5) / No Scissors...time to go!
Daliege ~ Worked on C&J/Snatch / 11:45 (185#DL/mod HSPU)
tb ~ 165# / 145# / 15:40

Prep for Tomorrow Wednesday WOD:
Matthew 21:33-45

Open Test...

thank goodness the OPEN is not right now...

LOTS of work to be done in the next few months...

OPEN TEST
AMRAP in 20min:
50 Wall Ball (20/14)
50 D/U
40 Box Jumps (24/20)
40 TTB
30 C2B
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle Ups

Oz ~ 6 Reps of Jerks
tb ~ 5 Reps of Jerks