Monday, 10-1-18

  “Nate” AMRAP 20: 2 Ring Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (70/53)   Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.  

John Donohue, Sue’s husband, passed away 10-17-17. 🙁 The services will be had at Sinnickson’s Funeral Home on Thursday Oct 19th from 2-4 and 7-9. Mass on Friday @10am at St John’s Make sure you visit the Kryptonite booth at the CM street fair this Saturday!!! Strength: Back Squat 10 @ 50% 8 @ 55%…

50 Wall Balls w 30/20 Slam Balls (75 with lighter ball). Every time you drop, or rest complete 5 Ball Slams   6 RFT: 8 Floor Presses 155/105 16 KBS 70/53 32 D/U’s

NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 Strength/Skill – Hang Power Snatch Kelly Daugherty’s 34th B-Day WOD “D-DOG” 2 R.F.T. 34 – Hang Power Snatch 80% of 1 RM 34 – BoxJump 24/20….. Rest up…….Three minutes 200m Tire Flip……With a / some partner(s)

Strength/Skill: Front Squats 5×5 @ 70% 21-15-9 Deadlifts 225/155 Toes to Bar Ring Dips

For time : 1000m Run 100 D/U 800m Run 80 Hollow Rocks 600m Run 60 DB Step Up & Overs 24/20, 35/20 400m Run 40 Push Up 200m Run 20 Man Makers 35/20