18161 Edison Avenue,
Chesterfield, MO 63005
Units F,G & H
(314) 677-7000

WOD

Hero WOD

Pre WOD

Max KBS in three minutes 53/35

WOD

Randy
Randy Simmons
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

75# power snatch, 75 reps for time

Post WOD

50 V ups

Famous

Pre WOD

Practice Handstand pops and holds

3 attempts at max handstand hold

WOD

Famous WOD from 08 CF games

30 Squat Clean and Jerks 155/115

Post WOD

100 flutter kicks (2 count)

congratulations to all the members starting the 100 day BURPEE challenge tomorrow.

Bear

Pre WOD
10 100ft Bear crawls
WOD
Row 1000m
75 games pushups
50 deadlifts 185/135
Post WOD
100 sit-ups

Max Cindy

Pre WOD
Max Doubles in a minute
Rest 30 seconds
Max meters in a minute
WOD
50 squats
3 rounds of Cindy
50 squat jumps
Post WOD
50 walking lunges holding WB overhead
20/14

Press and Clean

Pre WOD
10x Agility ladder
WOD
Strict Press 5×5
Post WOD
AMRAP 10
10 Power Cleans 135/95
10 Games Pushups

Hero WOD

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Rows Squats HSPU

Pre WOD
Death by Ring Rows
WOD
Back Squats 5×5
Post WOD
Max HSPU in 5 minutes

Pistols Deads PU

Pre WOD
50 pistol squats each leg
WOD
5 rounds
10 Deads 155/95
20 Box Jumps 24/20
10 Pull ups
Post WOD
50 KTE

DU WB SDHP T2B

Pre WOD
Max DU in 2 minutes
WOD
3 rounds
30 WB 20/14
30 SDHP 75/55
Post WOD
50 T2B