WOD

150109 – WOD

    Warm up: 5 Mins for Quality: 200M Row 10 Push-ups 2 Wall Climbs   Skill/Strength: Black: 6×3 Push Jerk Red: 4×3 Sumo Deadlift   WOD: 5 Rounds for time: 5 Shoulder to O/H (185/135) 5 Burpees over bar Rx: 5 Shoulder to O/H (135/95) 5...

150108 – WOD

  Warm up: 3 Mins Cindy Samson/Pigeon   Skill/Strength: Black: 1RM Turkish Get-up (R&L) Red: 20RM Back Squat   WOD: Competition: 20 Min AMRAP: 20‘ O/H Walking Lunge 10 T2B 20’ O/H Walking Lunge 1 10’ L-Sit Rope Climb Rx: 20 Min AMRAP: 20’ O/H...

150107 – WOD

  Warm up: Shoulder Progression Dynamic warm-ups   Skill/Strength: Black: 5×5 Strict Press Red: 6×3+1 3 Pos Clean + Jerk   WOD: 12 Min AMRAP: Competition: 2k Row buy-in 5 BW Bench Press 10 Box Jumps (30”) Rx: 2k Row buy-in 5 Bench Press...

150106 – WOD

  Warm up: 3 Mins Double-unders Straddle Hip Openers   Skill/Strength: Black: Heavy Single Front Squat; 3×3 Pause +10lbs Red: 5×50’ Banded Sprints   WOD: EMOM for 10 Minutes Competition: 1 Squat Clean Thruster (205/145) 3 L-Sit Chin-ups Rx: 1...

150105 – WOD

    Warm up: Lateral Drills Snatch Breakdown   Skill/Strength: Black: A)5x 1+2 Snatch + O/H Squat B)5x 1+2 Clean + Jerk Red: Heavy Single Back Squat; 3×5   WOD: 1 Round for time/12 Min AMRAP: Competition: 100 Double-unders 80 KB Swings (2/1.5)...

150103 –WOD

  Warm up: Coaches Game Skill/Strength: Strict Press 5×5   9am Team WOD: 4x 4 Min AMRAP with 2 Min Rest: 1 Sled Pull/Push 50’ Broad Jump 1 Sled Pull/Push 50’ Broad Jump 1 Sled Pull/Push 50’ Broad Jump Max Burpees   11am WOD: 4x 3 Min AMRAP with 2...

150102 – “Fran”

(compare to 140609, 131001, 130416, 121030)  Warm up: 3 Mins Cindy Front Rack MOB   Skill/Strength: Black: 20-1-20-1 Back Squat Red: 6×50’ Front Rack Carry   WOD: “Fran” 21, 15, 9 Reps for time of: Competition and Rx:     Thrusters...

150101 – “Annie”

ATTN: There will be a 12PM class only tomorrow, Jan 1st. Happy New Year!!   Warm up: Dynamic Warm up   Skill/Strength: Black: 6×2 Deadlifts Red: Work your gymnastics goats   WOD: “Annie” 50, 40, 30, 20, 10 Reps for time: Sit-ups Double-unders...

140901 – “Holleyman”

**We will be having special Holliday hours tomorrow. 9AM and 6PM ONLY. U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when...

150713 – “Chosen Few: The Nine”

   (Pictured above, Ryan Pitts to the left, Sergeant Israel Garcia on the right) On July 13th, 2008, approximately 200 enemy fighters attacked Chosen Company 2nd Platoon, Army Engineers, Marine Corps Embedded Training Team mentors and Afghan National...

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