“Happy birthday Brianna”

Lift: Broken Grace 10 pcj rest 1:00min (unbroken) 3r Cut rest if it leads to Pr (ex:45/:30) Wod: 20 min P1 200 m run (sprint!!) 16 OH DB Lunges (50/35) 5 burpee ball toss 12’(p1 and p2) Switch Into: 100 side band crunches each side

“Happy birthday Candy Ass!!! (Lindsey)”

Lift: 20rm Back squat Wod: 15 min amrap Row 28 cals Into 3 rounds of 28 double unders 8 ground to over head (135/95-115/75-95/65) Into: Ttb 10-9-8-7-6-5-4-3-2-1 Partner you go I go

“Happy birthday Paige!!!”

Lift/skill: open Wod: Buy in: 2003m row Into 5 rounds: 6 cartwheels 20 cal bike 3 snatches 155/105-135/95-95/65 Buy out: 18 strict toes to bar/ leg drops on floor

“Happy birthday Anne”

Lift: Strict press 10-8-6-4-2 (sub max: no grind) Wod: Snatch x 30r (full) 135/95-95/65-75/55 Into: 7 min amrap of “Anne”-makers x 1 Box jump Overs x 1 “Anne”-makers x 2 Box jump Overs x 2 “Anne”-makers x 3 Box jump Overs x 3 Etc… Core buy out: 3sx20 wtd sit ups

“Happy Birthday Lindsey!“

25 min Amrap Partner 1: Runs 200m (timer) Partner 2: Completes as many rounds of “Holleyman” as possible: 5 wall balls 3 HSPU 1 Power Clean (255/155-95/65) ~Rest 2 minutes~ INTO: 3 rounds Durante’s core: synchro 10 hollow rocks 10 vups 10 tuck ups 10 second hollow hold Rest 1 min Score: Total rounds of […]

“Happy Birthday Karson!!!”

Lift: (Wk3/3) Strict OHP 5sx5r 15min cap (+2.5lb) Wod: 7rft 3 deadlifts 315/215-225/155 6 strict HSPU 9 TTB Into 10 min to est. HS ClEAN!!! Buy out: Core: 60 sec palof hold each side x 3r Murph prep: 3r 1 min pull-ups 1 min pushups 1 min squats 1 min rest

“Happy Birthday Tim!!!”

WOD: Jorts 0-10 Holbrook 5 Thrusters 115/80# 10 Pull-ups (Jorts Mode 3 Muscle-ups) 100 Meter Sprint 2 min rest 12-22 Holleyman 5 Wall Ball 3 Handstand Push-ups 1 Power Clean 225/155# 2 min rest 24-34 Chad 20” Box Step-ups(Weighted Vest)

“Happy Birthday Aaron!!!”

Warmup: None- take shirts off, chalk hands WOD 25 min amrap 5 power clean 5 front squat 5 HPC 5 Push press 10/7 cal ass bike :30 rest Into: 50 cal for time

Happy birthday Josh!!!

Lift: Every 2 min (10r:18min) (wk2/3) Clean + jerk (2+2)x7s 60-80% Clean + jerk (1+1)x3s 80-100%+ Between each lift: 2MU/7C2b +1 from last week Wod: 2,000 m row Then 10r of “The Chief” 3 power clean 135/95 95/65 (God:225/155) 6 pushups 9 Squats Buy out: Alternating bent over dumbbell rows 20rx3s (T-spine rotation optimal)