WOD July 1st, 2016
PAIN OPTIONAL – 12 MIN EMOM EMOM 12 Mins 3 front squats (155/115) AMRAP Muscle-ups for the remaining minute
WOD June 30, 2016 The Seven
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated […]
WOD June 29th, 2016
Every 3 Minutes for 21 Minutes complete the following reps: 10 Sumo-deadlift high-pulls (96/65) 8 slam balls (20/15) 10 wall balls (20/14)
WOD June 24th, 2016
10-9-8-7-6-5-4-3-2-1 REPS FOR TIME OF 10-9-8-7-6-5-4-3-2-1 Reps for Time of – Deadlift (1.5x body weight) – Bench press (.75x body weight)
WOD June 23rd, 2016
FAST & REALLY FURIOUS 3 Rounds of: 20 Burpees 400m Run 20 Pull-ups
Saturday WOD June 18th, 2016
1775 Complete as many rounds as possible in 60 minutes of: 17 power cleans, 135 lb. 75 squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round. RX […]
WOD June 16th, 2016
20 MIN AMRAP To be performed outside if whether permits: 200 M Run with wall ball 5 pull-ups 10 squats 15 push-ups
WOD June 14th, 2016
EVERY 3 MINUTES FOR 5 ROUNDS 8 Power Snatches (135/95) Max rep box jump overs (24/20)
WOD June 11th, 2016
VIKINGR 4k row 1 mile run w hammer 15 Squat Cleans 225/125 or 80% of your 1rm 1 mile run w hammer 4k row RX = perform work as individual. SX= 2 person Team – runs together, distribute rows and cleans anyway.
WOD June 10th, 2016
5 REP MAX DEADLIFT Take an additional 10 minutes to work up to a heavy 5 rep deadlift. Must be tap and go. WOD TRIPLE TABATA 1) Russian Twists (heavy kettle bell) 2) Kettle bell swings (53/35) 3) Push-ups
