4 / 17 / 2012

Pretty simple, yet true….I guess. I’m thinking we need a motto on our wall. What have you got? Any ideas, let’s hear ’em.

Mobility (10 minutes)

Band stretches & Frog hops

Then…..

10 Rounds

10, Stepping Lunges, 75 lbs / 55 lbs

10, Hang Cleans, 75 lbs / 55 lbs

20 minute time cap

post time to comments

4 / 16 / 2012

Strength

Strict Press

8 x 2 EMOM

*pick your weight*

5 Rounds

Thrusters, 12 reps 65 lbs / 45 lbs

Run, 200m

*20 minute cap*

post time to comments

4 / 14 / 2012

Tanner Kibler at The Parthenon.

Buy-In

3 Rounds

Row, 250m*

rest 30 seconds

*feet must be unstrapped*

Then….

3 Rounds

Power Clean, 20 reps 135 lbs / 95 lbs

Abmat Situps, 40 reps

post time to comments

4 / 13 / 2012

Where is the coolest place you’ve ever done a handstand? Let’s see some pics!!

10 minutes

3 x 8 (4 each arm)

Med Ball Turkish Getups

For Time

Run, 1 mile

30 reps, Bench Press 165 lbs / 105 lbs

post time to comments

4 / 12 / 2012

5 Rounds

15 Calorie Row

15 KBell Swings 1.5 / 1

15 Box Jumps

post time to comments

4 / 11 / 2012

Ran back up on this and thought I would share.  It’s still awesome!

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

Skill

10 minutes working on double unders.

“JT”

21 – 15 – 9

HSPU

Ring Dip

Pushup

20 minute time cap

post time to comments

4 / 10 / 2012

Strength

10 minutes to establish 1RM Power Clean

3 Rounds

Clean & Jerk, 10 reps 135 lbs / 95 lbs

Run, 400m

post time to comments

4 / 9 / 2012

Strength

EMOM 5 minutes

Deadlift, 5 reps @ 55% of 1 RM

15 minute Amrap

SDHP, 21 reps 95 lbs / 65 lbs

Wall Balls, 15 reps 20 lbs / 14 lbs

Pullups, 9 reps

post score to comments

4 / 7 / 2012

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

“Jerry”

For Time

Run, 1 mile

Row, 2K

Run, 1 mile

post time to comments

4 / 6 / 2012

Normally we do Hero WOD’s in the holidays. We do this to honor the sacrifice’s made by the people that protect us every day. This workout is to honor the ULTIMATE sacrifice made to save us.

Just a reminder on the class schedule for today

5:00 am

8:00 am

9:30 am

2:00 pm

3:30 pm

“Sacrifice”

2 Rounds*

50 KBell Swings

50 Double Unders / (200 singles)

50 Pushups

50 Jumping Lunges

600 meter Run

30 Hang Cleans, 95 lbs / 65 lbs

30 Push Press

30 Front Squats

30 Burpees

600 meter Run

*40 Minute Time Cap*

post score or time to comments