Squat Clean Thrusters and CTB Pullups

This was a .com wod last week and I couldn't quite fit it into our programming till now. We have gone light on both metcons Monday and Tuesday (one long, one short). Now we are going to go heavy and short to medium distance for todays wod.

WOD: 
5 rounds for time:
5 Squat Clean Thrusters 135/95
10 Chest To Bar Pullups

Post: 
Muscle Up / Ring Dip work
Full Back Extensions / Reverse Hyper 3x15

"Annie" Leaderboard
Ladies:
1. Annie 13:45 RX ( It's her birthday, so she is first no matter what)
2. BB Guns 3:42 ( sick time)
3. Ains 5:28
4. Robyn 6:39
5. Annie 10:36
Men:
1. Scott 5:04
2. The Pie 5:29
3. Knight 6:17
4. Solo 6:32
5. Nick 6:38

Happy Birthday "The Other Annie"

First off we really need a good knickname for the other Annie. Its her birthday today and she has assured me she will be in the gym. Because its her birthday we will do the workout that shares her name.

Strength: 
Power Clean 5x5
Front Squat 5x5
WOD: 
"Annie"
50,40,30,20,10
Double Unders
Situps

Filthy Fifty Leaderboard
ladies:
1.bb guns 18:58
2.ains 20:45 pb
3.roe roe 22:23 pb
4.Robyn 22:54 pb
men:
1. Scott 16:51 pb
2. Solo 22:45 pb
3. Nick 22:52 pb
4. Ant 23:58
5. Knight 24:30 pb

Filthy Fifty

WOD: 
"Filthy Fifty"
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/12
50 Burpees
50 Double unders

Saturday WOD -- 5K Row Leaderboard

A1. Squat Clean and Split Jerk x1 x5
A2. Max set of strict or L pullups x5, Rest 2min
B. max set of pushups x2 rest 3 min between efforts - 2010 crossfit games standards: cannot rest on the ground for more than 1 sec or the set is over. You may rest as long as you like in the plank.
C. 1 mile run @ 80% effort

5K Row Leaderboard
Ladies:
1. Jenny aka "The Crier" 22:08
2. Lauren 22:20
3. Robyn 23:00 (beat her old PB by 2min)
4. Annie 23:17
5. Other Annie 23:38
Men:
1. OZ 18:17
2. Solo 18:18 (ouch!!! all that work to lose by 1sec)
3. Scott 18:58 (at a bodyweight of sub 160lbs....awesome)
4. Chris 19:37 (its only his third class, great work)
5. Twisto 19:55

5K Row -- More Classes For Today

Because we have only 4 rowers, I am going to run more classes today and in 30min intervals. Classes will be 7:00am,7:30,8:00,8:30,9:00,9:30am and 3:30,4:00,4:30,5:00,5:30,6:00,6:30. There will be no 7pm class as I am attending Shadi's wedding that evening. Please be prepared to work on some strength or skill work if more than 4 athletes are at each class. We will try and get people running through the 5k row as fast as possible. By the way if you don't do this today than I will make you pick it up sometime next week so you might as well get in here and get'er done.

WOD: 
5K Row

Squat Snatch + Thruster WOD

Strength: 
Back Squat / Box Squat 8x2
HSPU 2 x max sets or work on HSPU if you have less than 5 HSPU in a row
WOD:
Rounds in 10 min
10 Hang Squat Snatches 75/55
10 Thrusters 75/55 

Tuesday Leaderboard
Ladies:
1. Ains 8:12 @ 185
2. Annie 8:49 @ 175
3. Robyn 9:36 RX
Men:
1. Solo 6:13 @245
2. Nick 6:50 @245
3. Arash 8:20 RX
4. Ant 8:23 RX

Deadlifts and running -- Bye Bye Danimal

We are sadly losing one of our top athletes in the gym  Dan "Danimal" Lamaga aka Dancing Dan aka Danceable. Dan is heading back to Saskatchewan to build a house with his sis before he heads back out on the cruise ships for another tour of duty in early October. We are offcourse hoping to get the big man back in the Den in the very near future and I hope he will post his workouts scores on our blog. I told him I would honor any times or weights he throws down wherever he is in the world for our leaderboard.

Dan it was a pleasure to have you in the gym and I couldn't be prouder of the overall progress in your GPP that we were able to make in such a short time period. That is what hard work can do. As you all know his strength numbers across the board are pretty much legendary in here now but it was his ability to move around his bodyweight that I thought was most impressive. Dan also never gave anything less than 110% in any workout he ever did. Never once did I see him take a day off when he was in the gym. Always hit the strength big and then left his life on the mat with the metcon.


WOD: 
21 Deadlifts 225/155
400m run
15 Deadlifts 225/155
400m run
9 Deadlifts 225/155
400m
Post: 
Work on your gymnastic weaknesses ( ie. Muscle Ups / Handstand Pushups / ring dips etc.)

Note that the deadlift weight here will be subject to change. If you don't have a 350 / 225 pound deadlift than I want that weight scaled down. If you have a larger than that number than I want that weight moved up. This workout should be similar to Helen in terms of its focus, meaning that its all about the run. The reps and weight should allow you to run hard in each round with your 400 splits obviously decreasing as you fatigue.  

Leaderboard For Monday
Ladies:
1. Robyn 18:15
2. Roe Roe 18:07 (on the rings)
3. Ains 23:32
4. Annie 24:18
5. BB Guns 13:27 * not rx because she did GHD situps but still a badass time that is worth noting
Men:
1. Scott 16:33
2. Solo 21:30
3. Ant 21:43
4. Nick 24:25
5. Eddie 24:34