Strength: Back Squat 3-3-3 (70/80/90%) Go for max REPS on your last set.

WOD:

5 Rounds for time of:

8 box jumps
8 pull ups
8 PVC over head squats
8 sit ups

Post results to comments.

Happy Birthday to Brooke B., she just happens to be the second coolest person at 405 since she shares a birthday with...

THIS GUY!

Overhead Squat:5x3

Strength: 10 min mobility work.

WOD:

Complete 3 rounds for time of:

100 ft walking lunge
25 DB swings 55/30
35 presses @ 50%
100 ft walking lunge

Post results to comments.

Class changes starting in Sept.  Starting in September we will only offer 1 class in the evenings.  The class will be at 6:00pm M-T-W-Th.  We will also roll out a 4:30pm class (trial run) that will be offered M-W-F.  Feel free to post thoughts on this.

Strength: Burgener Warm-up and coaches choice.

WOD:

Complete 5 rounds for time of:

3 Deadlifts (@85%)
5 Clapping Push Ups
Sprint 40 yards

Post results to comments.

For those of you who don't know Trent (the devilishly handsome man on the right, not to be confused with the devilishly handsome man on the left...), he is a faithful 06:30 member.  He started with us around the first of the year, and has taken his training and nutrition serious.  Guess what that means...he has seen TREMENDOUS results!  Fat loss, muscle gain, and better quality of life.  Trent is an inspiration to many, and one heck of a guy!  Keep up the hard work T!

WOD:

"The Animal"
~In honor of John Veal's 57th birthday yesterday.

5 rounds for time of:

57 Yard Sprint
5 Pull Ups + 7 Push Ups 
57 Double Unders
5 Broad Jumps + 7 Box Jumps
57 Sit Ups

Post results to comments, and be sure to thank John for turning 57...

*This WOD will fall into a longer time domain than we usually program...work smartly and efficiently.  We figure, since John works so hard and keeps up with all the "youngin's" every week we would "celebrate" accordingly.

Strength: Press if you missed it yesterday.  Coaches choice for all others.

WOD:

Perform 8 rounds for time:

5 Power Cleans 135 lbs
Run 200 meters

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August appears to be birthday month at 405!  The 14th was Emily P. and Stephen G. John "the animal" V. bday is today.  We have more coming as the month goes on.  Tomorrow will be bday homage, and there is a good chance we will have another bday homage day coming soon...

Strength: Press 5/5/5 (65/75/85%)

WOD:

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups (sub CF games standard push-ups as needed)

Post results to comments.

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Strength: Make up back squat or dead lift if missed.  5/5/5 Over Head squat if you are not behind.

WOD:

Perform 6 rounds of:

10 DB Swings
15 Leg Raises*
20 Double Unders

Post results to comments

**Leg raises are done by laying on your back with your legs straight out in front of you.  Keeping your legs straight, you will raise your legs completely straight up in the air thrusting them up until your entire body is straight up in the air coming to a brief pause on your shoulder blades.

Good luck to 405-er Lance Schmidt during the Leadville 100 mountain bike race this weekend.  You've worked hard bro, now do your thing!

Strength:

Hang Power Cleans: 5x3 @ 70%
Romanian Deadlift: 3x3 @ 80%
Partner Glute-Ham raises 2x10

WOD:

3 rounds of for time:
10 Deadlifts 135/95
10 Push-Ups
20 Yard Shuttle
1:1 Ratio Rest