Hot Night in Bangkok
5 Power Cleans (225, 155)
400 Meter Run
10 Power Cleans (185, 135)
400 Meter Run
15 Power Cleans (135, 95)

Tabata Row
8 rounds of :20 sec on, :10 sec off for total meters

Deadlift
3 Rep Max, from a deficit

Pause Squats
3 x 8 Reps

“Annie”
50-40-30-20-10
Double Unders
Abmat Sit Ups

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24?)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

We’ll just call this a warm -up for Saturday!

1. Snatch
On the Minute for 6 Minutes, 2 Reps

2. Clean and Jerk
On the Minute for 6 Minutes, 2 Reps

3. Lateral Hops
4 x 6 Reps

3. “Flying Dutchman”
5 Rounds For Time
50 Meter Sled Push
15 GHD
1 minute rest between rounds

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

1. Bench Press
Work up to a 1 rep max

2. Ten-Ichi
4 RFT:
15 Kettlebell Swings (70, 53)
12 Hand Release Chest Slap Push ups
9 Strict Pull ups
6 Strict Handstand Push Ups
3 Muscle ups

Come join us! We don’t bite!

Sake Bomb
3 RFT:
15 Hang Power Clean (135, 95)
15 Burpees

Rest 10 Minutes

Mai Thai
5 RFT
35 Double unders
200 meter Run

Awwww Monday!!! Here we go!!

1. Back Squat
1 Rep Max

2. Romanian Deadlifts
3 x 8-12 Reps

3. 4 Rounds NOT for Time:
15 Weighted Abmat Sit ups
12 Strict Toes to Bar
9 Second L-Sit

“pre parade work out”!

5 Rounds for Time:
10 Power Cleans (135,95)
10 Burpees

RUKers-

No TEAM WOD Today- see you at 9:30AM at the Civic Center for the Dodge City Days Parade!