W.O.D.

  • Today's WOD - 07/07

    Part I - 8 min EMOM: 2 Hang Power Cleans + 2 Front Squats+ 2 Hang Squat Cleans + 1 Squat Clean

    Part II - 8 min AMRAP:

    • 600m Run
    • 30 Deadlifts - Same bar as Cleans
    • Finish with Pullups with remaining time

    Score is total # of Pullups

    Core - 3x10 weighted ABMAT sit ups.


  • Today's WOD - 07/06

    PART I - Split Jerk. 3,2,2,1,1,1

    PART II - AMRAP in 6 minutes of:

    • 40 Double Unders
    • 15 KB Swings 53#/36#

  • Happy Independence Day!!!!

    Class Schedule - 8am and 9am only.

    "HOLLEYMAN" - 30 rounds for time:

    • 5 Wall balls 20#/14#
    • 3 HSPU (sub is strict DB presses)
    • 1 Power Clean 225#/145#

    Compare to January 1, 2015

    In honor of 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, who was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.


     

  • Today's WOD - 07/03

    "TYLER"

    Five rounds for time of:

    • 7 Muscle-ups
    • 21 SDHP 95#/65#

    20 minute cap

    In honor of 1LT Tyler E. Parten, 24, of Arkansas, who died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

     

  • Today's WOD - 07/02

    "BRIAN" - 3 rounds for time:

    • 5 Rope Climbs
    • 25 Back Squats 185#/115#

    20 min Time Cap

    Compare to 6/30/2014

    Core - 3x15 Slow Abmat Sit ups

    In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, who died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.


  • Today's WOD - 07/01

    "JACK" - 20 min AMRAP:

    • 10 Push Press 115#/75#10 KB Swings 53#/36#
    • 10 Box Jumps 24"/20"

     Core - 2x15 Partner Leg Throw Downs

     In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., who died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

  • Today's WOD - 06/30

    Hot Shots 19 -  6 rounds for time:

    • 30 Air Squats
    • 19 Power Cleans 135#/95#
    • 7 Strict Pullups
    • 400m Run

    Compare to July 4, 2014

    In honor of the 19 Firefighters of the Granite Mountain Hotshots firefighting team that tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ

  • Today's WOD - 06/27

    7 rounds for time:

    • 10 SDHP 95#/65#
    • 10 Ring Dips

    Core - 30 Hollow Rocks

  • Today's WOD - 06/26

    “ISABEL"

    30 Squat Snatches For time: 135#/95#

  • Today's WOD - 06/25

    4 rounds for time:

    • 400m Run
    • 12 Push Press 135#/95#

    Core - 50 SLOW Abmat Situps


  • Today's WOD - 06/24

    Skill: Pullups

    WOD - 8 min AMRAP:

    • Max Power Cleans 165#/115# - Every minute stop and do 5 Front Squats

    Core - 2x10 Back Extensions


  • Today's WOD - 06/23

    4 rounds for time:

    • 500m Row
    • 15 Thrusters 95#/65#
    • 12 Burpees
    • 9 T2B

    25 min Cap

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