Handmade moose skin pull-up grips for Martha's b-day from Andrea....very cool!  Click photo to enlarge.

Thruster skill sets

Then....

Partner Challenge...

10 rounds for time of:

10 Thrusters 115/75

1 suicide with 5 air squats at every cone. (100'@5x20' cones)

*Round will be back and forth btw team members.  When one team member is done their round they will have to make contact with partner and then rest while partner completes their round until 10 rounds are complete.

*For every 10 pounds lightened from barbell (if you choose to do so) will result in 2 additional thrusters.  ie - 45# thrusters=16reps per round.

*This workout was borrowed from Funbobby Kwasny.  And then slightly butchered ;)

400 m run

21 Kettlebell swings 55/35

12 Pull-ups

3 Rounds for time.

Photo of Andrea from last weeks 45# sandbag step-up/toes to bar/push-up workout.  Click pic to enlarge.

A squat-off photo between Martha and Brie-Anne.  Click pic to enlarge.

Three Rounds for time of:

400m medicine ball carry 20#

25 medicine ball plyometric front squat 20#

then..

A 400m walking lunge buy out.  (200m for newbies)

Photo of Sherry who is currently enjoying her vacation in sunny Florida.  Click pic to enlarge.

Max rounds in 3 minutes of:

3 Power cleans 135/95

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds and reps completed for each of the 5 cycles.

Photo of Deana and Andrea knocking out over 200 back squats mixed in with 2800 meters worth of hilly sprints last week.  Click pic to enlarge.

Double under drills

Then...

"The Gooch"

As many rounds as possible in 12 minutes of:

5 Burpees

10 Thrusters 95/65

15 Double unders

This workout was borrowed from Funbobby Kwasny.

Newbie Erika finding the bottom position of her squat easily.  Click photo to enlarge.

5 rounds for time of:

15 L leg step-ups @24/20" box w/45# sandbag on shoulders.

15 R leg step-ups @24/20" box w/45# sandbag on shoulders.

15 toes to bar

15 ball balance push-ups

Photo of new members Sarah and Stephanie from last nights Back squat/run workout....Welcome ladies!  Click pic to enlarge.

10-9-8-7-6-5-4-3-2-1 reps for time of:

Push press 95/65#

Barbell reverse lunges 95/65#

Burpees

Seven rounds for time of:

400m run

29 back squats @135#/95#

*Scale weight as needed.

**Newbies can complete 4 rounds with kettlebell front squats or empty bar back squats.  Video demo below.

Photo of Amy at the 2011 Catalyst Games in Sault St. Marie.  Click pic to enlarge.

Box/Ring Dips

3 sets x max repetitions per set

Then, for time (as quickly as safely possible)

50 Box Jumps

50 Thrusters 45lbs

50 Grasshoppers

50 medicine ball front squats with a small jump 20lbs medicine ball