13
Sep 2012

9/14/12

 

Push Jerk

5 Sets of 3 - Rest 90 Seconds between each set

 

12 Min. AMRAP

50 Air Squats

50 Hand Release Push Ups

50 OH Walking Lunges (45 / 25)

50 Pull Ups

50 SDLHP (70 / 53)

12
Sep 2012

9/13/12

 

4 Rounds

15 Deadlifts (225 /155)

150 Meter Farmer Carry (53 / 35)

15 Burpees

 

11
Sep 2012

9/12/12

 

EMOM for 8 minutes perform 3 Squat Cleans (155 / 105)

 

3 Rounds

3 Power Cleans (155 / 105)

6 Shoulder to Overhead (155 / 105)

9 Box Jumps (30/ 24)

10
Sep 2012

9/11/12

 

Today we remember all those who lost their lives on this day 11 years ago and have lost their lives since fighting against terrorism.  Heroes do exist and that is why we are going to remember them by doing a Hero WOD.  While you struggle through this WOD remember why you are doing it and give everything you have inside you because Josh gave everything he had to protect us.  We will never forget!

 

"Josh"

21 OH Squats (95 / 65)

42 Pull Ups

15 OH Squats (95 / 65)

30 Pull Ups

9 OH Squats (95 / 65)

18 Pull Ups

 

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

 

 

9
Sep 2012

9/10/12

 

Back Squats

5 sets of 3 - Resting 90 Seconds between each set

 

Teams of 3 (Follow the leader)

3 Rounds

Row 250 Meters

25 Burpees

8
Sep 2012

9/9/12

 

"Sunday Surprise"

7
Sep 2012

9/8/12

 

"Isabel"

30 Power Snatches (135 / 95)

 

3 Sets of Max Effort Dips

6
Sep 2012

9/7/12

 

15 Min. to establish a 5RM Deadlift

 

3 Rounds

21 Cal Row

15 KB Swings (70 / 53)

9 Front Squats (115 / 75)

5
Sep 2012

9/6/12

 

25 High Wallball Shots (Buy In - 20 / 14)

Run 800 Meters

5 Ground to Overhead (135 / 95)

Run 400 Meters

10 Ground to Overhead (135 / 95)

Run 200 Meters

15 Ground to Overhead (135 / 95)

25 Pull Ups (Cash Out)

4
Sep 2012

9/5/12

 

15 Min. to establish a 5 RM Front Squat

 

10 Min. AMRAP

15 Box Jumps (24 / 20)

12 Push Press (115 / 75)

9 Toes to Bar