W.O.D.

  • Today's WOD - 11/21

    Part I - ‘Grace’ For time:

    • 30 Clean & Jerks 135/95#

    Compare to 09/30/13

    **10 min cap**

    Part II - 100KCal for time

    Post both times to comments


  • Today's WOD - 11/20

    For time:

    • 400M run/ 21 front squats. 95#/65#/ 21 lateral burpees
    • 400M run/ 15 front squats/ 15 lateral burpees
    • 400M run/ 9 front squats/ 9 burpees

    Compare to 09/22/14


     

  • Today's WOD - 11/19

    Skill - Pull ups

    WOD - Every Rep Counts. Alternating Tabata Intervals of:

    • SDHP 70#/53# KB
    • HSPU's

  • Today's WOD - 11/18

    Skill - Rope Climbs

    WOD - AMRAP in 18 minutes of:

    • 15 back squats 115/75#
    • 12 burpee box jumps 24/20 inches
    • 9 KB Swings 53#/36#
    • 6 T2B
    • 3 Rope Climbs


  • Today's WOD - 11/17

    Part I  - EMOM for 8min:

    • 5 hang power cleans
    • 5 push jerks

    Part II - 3 rounds for time of:

    • 10 Deadlifts 275/185
    • 50 double unders

    **12min cap**

    Post loads of EMOM and time of couplet to comments


  • Today's WOD - 11/15

    Part I - EMOM for 8:

    • 1 shoulder press + 2 push presses + 3 push jerks

    Part I - AMRAP in 8min:

    • 10 KB Swings 53/35#
    • 10 Goblet Squats 53/35#

  • Today's WOD - 11/14

    Part I - 15 minute to do a Snatch heavy single

    PART II - AMRAP on 8 min of:

    • 10 ring dips
    • 10 Alt. Pistols

    Post heavy single and total rounds to comments


  • Today's WOD - 11/13

    Skill - HSPU

    WOD - "Jackie"

    For time:

    • 1000M row
    • 50 Thrusters 45#/35#
    • 30 Pull Ups

    Compare to 06/03/14

  • Today's WOD - 11/12

    AMRAP 15 min of:

    • Row 20 calories
    • 25 Burpees onto a 45# plate
    • 30 Alt. arm DB Snatches 45/25#
    • 35 Toes to Bar

    Compare to 4/30/14


  • Today's WOD - 11/11

    "JACK"

    In honor of Veteran's Day and Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, 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.

    AMRAP in 20 minutes of:

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

    Compare to 11/11/13

  • Happy Birthday Marines!

    "J.J"

    • 10 Squat cleans - 1 HSPU
    • 9 Squat cleans - 2 HSPU
    • 8 Squat cleans - 3 HSPU
    • 7 Squat cleans - 4 HSPU
    • 6 Squat cleans - 5 HSPU
    • 5 Squat cleans - 6 HSPU
    • 4 Squat cleans - 7 HSPU
    • 3 Squat cleans - 8 HSPU
    • 2 Squat cleans - 9 HSPU
    • 1 Squat clean - 10 HSPU

    In honor to U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.

    He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

  • Today's WOD - 11/08

    “Lordy I’m 40”

    For time:

    • 40 HR push ups
    • 40 Box Jump overs 24/20 inches
    • 40 Pull ups
    • 40 WB shots 20#/14#
    • 40 T2B
    • 40 Alternating lunges in place
    • 40 Burpees
    • 40 Jumping ring dips
    • 40 jumping air squats to pull up bar
    • 40 Calories on rower

    **40 minute cap**

     

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