“Happy Birthday Christina!!!“

Lift: Bench intro : 5sx5r Drop to 70% and Max Reps (spotter / no fails) Wod: 200m run Thrusters x 50 (75/55 – 45/35 – 95/65) 200m run K-Swings x 50 (50/35) 200m run Sit ups x 50 Core buy out: Regular shmegular planks: 2 sets x ME hold

“Happy birthday Jamie!!!”

Wod test: Fran 21-15-9 Thrusters + pull-ups 1000 m skerg (or row) – into – 10 rounds of 30 DUs 5 (1 CTB + 1 TTB) 1 heavy PC ** every time you break on DUs, 1 wall walks after the 10 rounds

“Happy Birthday Amy Jo!!!!”

Wod: 185/125 – 155/105 – 135/95 – 95/65 9 power cleans 1 Turkish get up each arm 9 front squats 1 Turkish get up each arm 9 Power jerk 1 Turkish get up each arm 9 back squats 1 Turkish get up each arm 9 power jerks 1 Turkish get up each arm 1 bear […]

“59 is mighty fine” Happy Birthday Lori

59 reps, split with partner, 1 working at a time. After each movement, synchro- 5 thrusters 59 Single Db devils press 50/35 59 Cal row 59 Db box step ups 50/35 59 Deadlift 95/65 59 toes to ring 59 w sit-ups • If 59 burpees have not been accumulated by the end of 25 min, […]

“Happy Birthday Ilario! OORAH!!!”

Teams of 3: Buy in: 50 seconds ME push ups with vest or plate on back …1 minute rest… 7 minute AMRAP P1: 8 Deadlifts 8 TTB P2: squat hold 10/5# plate P3: rest 7 minute AMRAP: P1: 8 burpees 8 chin ups P2: 35/25 OH plate hold P3: rest Buy out: mile run with […]

“Happy birthday Ann (again)”

skill: MU / Pullups + Dips Strength OPT:super set Pullups: 5sx10 kipping/strict + Rx ring rows Games OPT:(wk3/?) 5sx4r strict MU + band / floor 5sx3r Kipping floor muscle up / BW Wod: break up 71s any how Buy in: 100single unders 71 kettle bell swings (2/1.5 pood) 71 burpees 71 sit ups Buy out: […]

“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