As Many Rounds As Possible in 30 Minutes of:
5 Snatch Grip Deadlifts
5 Hang Power Snatch
5 Overhead Squats
5 Behind the Neck Push Press
Use a barbell equaling 1/2 bodyweight
see more Lolcats and funny pictures
500 45# thrusters for time!
more animals
Team WOD.. teams of 3 must complete the following:
300 Double unders
300 Push Press 45#
300 Medicine Ball Cleans 20#
300 Double unders
may not be partitioned, only one team member may be moving at a time all reps must be completed prior to moving to next movement
Post team and time to comments
Tommy and Yeti Painstorming
Yeti, Jessica, and Joey post WOD rest variations
Make up painstorm today Sunday July 20th @ 9 am.. see you kids there 
Curt’s soon to be patented “Star Stretch” 2 day seminar on how to do it coming soon
30 burpees
30 db deadlifts
30 burpees
30 db cleans
30 burpees
30 db presses
30 burpees
30 db push presses
30 burpees
30 db jerks
30 burpees
30 db swings
30 burpees
30 db sdhp’s
30 burpees
30 db snatches left/hand
30 burpee
30 db snatches right/hand
30 burpees
30 manmakers
Choose your own weight. Post time and weight to comments.
This image provided by Travis for your viewing pleasure
Team workout :
teams of two pair up, one 45# bar for each team. for forty minutes one team member must run 250m while the other team member does as many OHS with the bar as possible while his partner is out running. When the partner returns the person doing the OHS then heads immediately to the run.
Score is as many OHS as you can complete as a team in this manner
Sprig sprig sprigglesworth working hard on the CFVB website
Men use 115
Women use 80
10 Front squat
10 Push press
10 Thruster
10 Pull-up
10 Burpee
8 Front squat
8 Push press
8 Thruster
20 Pull-up
15 Burpee
6 Front squat
6 Push press
6 Thruster
30 Pull-up
20 Burpee
4 Front squat
4 Push press
4 Thruster
40 Pull-up
25 Burpee
2 Front squat
2 Push press
2 Thruster
50 Pull-up
30 Burpee
John wishing he had a Baconator
500 45# thrusters for time!
*restless legs syndrome*
Ok.. So this was our first try at making a *painstorm* type wod. It turned out to not be as bad as expected so we will probably be adopting it as a CFVB WOD 
For time:
200m run
200m walking lunge
200 box jumps
200 air squats
200 double unders
Post time to comments
Andy taking a rest from the burpees
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of;
Bodyweight Deadlift
Push ups
Clean with Dumbbells totaling half BW.
GREAT JOB TODAY!! That was a beast… stretch or you will not walk tomorrow
With a 70#m 42#w bar how many rounds can you complete in 40 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
Here is a recipe to make water yummy! You will need it to hydrate after the pain storm See you in the gym :)
Cucumber Lemon Water
1 gallon cold water
2-3 slices fresh lemon
2-3 slices cucumbers
Why? Well, other than the fact that you NEED water.Lemons are astringent, antibacterial, antisudorific, detoxifying and have many other fine medicinal properties. Cucumbers alkalize the modern body, normalizing systems made acidic by stress and too many trips to the coffee shop, plus providing micro nutrients to the skin.Refrigerate the mixture 24 hours and remove cucumber and lemon slices. If you leave the slices in more than 48 hours, the infusion will turn bitter.
Pics: Jeremy,Tom,Justin and Will
Yesterday was a great DL PR day in the gym!
Jessie 105, Cindy 135, Thomi 165, Will 320, Jeremy 325, Justin 345, Penny 102
