Wednesday's WOD

21-15-9 reps for time of:
315 / 205 pound Deadlift
30" Box jump

Tuesday's WOD

Squat clean
1-1-1-1-1-1-1

T-Mu:
Pull-ups
Pistols

Monday's WOD

The Centurion Crew at K-Starr's Movement & Mobility Trainer's Course!! Kelly Starrett is wicked smart and it was fantastic hosting his seminar!

For time:
Run 1000m
30 HSPUs
Row 1000m

Sportsgrants Fight Gone Bad 5

Fight Gone Bad 6

Below is a post from the FGB 6 Website:

On September 17th, 2011, CrossFitters from around the world will come together to endure 17 minutes of one of our most grueling workouts in honor of those men and women who have given a lifetime of service and sacrifice.

For 17 minutes, we will push ourselves further, challenge ourselves deeper, feel the doubt and wonder what the hell we got ourselves into, and if we can make it, but then remember why we are there and appreciate fully those who we wish to honor. We turn to our community of friends and family, asking them to join us by donating what they are inspired to give to our two phenomenal organizations.

Here at CCF-FH we really need your help to support our warriors. Sign up on the FGB 6 website and join the CCF-FH team. All your donations will go to support our team. Last year we had events in both Baghdad and Fort Hood. This year with all the trainers at home we will focus on Fort Hood.

Friday's WOD

Push jerk
1-1-1-1-1-1-1

Followed by

AMRAP in 12 minutes of:
Run 200m
10 Back Squats (225# / 155#)

Thursday's WOD

AMRAP in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold