January 14th, 2016
4 Rounds 3 Wall Walks 8 Reverse Burpees 6/6 Turkish Get-ups 2 Rope Climbs (hardest variation, L-sit/legless/standard) 5/5 Single Leg Romanian Dead Lift 5 Strict Dips 60 sec Plank Hold
January 13th, 2016
HELEN 3 Rounds for time: 400 Meter Run 21 KB Swings (53/35) 12 Pull-ups
January 12, 2016
Bring your Friend and show off your awesome skills, learn a few cool things about some new people and then: Sets 1 & 3: 200 M Run 3 Burpees 6 Single Arm Thruster 9 Sit-ups Sets 2 & 4: 200 M Run 3 Push-ups 6 Squats 9 Super-mans
January 8th, 2016
First – a bunch of cool barbell gymnasticky type stuff – then: 50 WALLBALLS FOR TIME 20/14 all persons shoot to 10′ target
January 6th, 2016
First some skills to make you a deadly WOD assassin, THEN: Deadlift 12, 10, 8, 6, 4 (225/155) Toe-2-Bar 10, 12, 14, 16, 18
January 5th, 2016
First – some top secret Avenger style training to make you awesome. Then: 200 M Run 15 Ring Dips 300 M Run 20 Push Jerks (135/95) 400 M Run 20 Push Jerks 300 M Run 15 Ring Dips 200 M Run
December 24, 2015
12 DAYS OF CHRISTMAS 100 M Run 2 Snatch (115/75) 3 Muscle -up or Dips (mod) 4 Thrusters (115/75) 5 Burpees 6 Toe-2-Bars 7 Pull-ups 8 Kettle Bell Swings (70/53) 9 Wall Balls (20/14) 10 Hand Stand Push-ups 11 Ground-2-OverHead (115/75) 12 Man Makers (45/35)
December 23rd, 2015
DT 5 Rounds of: 12 Deadlifts 9 Hand Power Cleans 6 Push Jerks Weight is 155/105 for all movements In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and […]
December 22, 2015
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 […]
December 17th, 2016
First we will do the skills, then the weights, then: 2000 Meter Run 100 Sit-ups 1000 M Run
