WOD – May 8, 2018

Work Out of the Day


Every minute on the minute for 10 minutes:

odd – 10 Russian kb swings

even – 5 pushups

*choose your own heaviest weight and most difficult type of pushup possible  

then,

4 rounds for time of:

400m run

10 handstand pushups

15 deadlifts, 185/125lb

20 pushups

Post loads and time to beyond the whiteboard.

WOD – May 4, 2018

Today’s workout may be completed with a partner!

Work Out of the Day


                                                                                                                                                                                                                                                 

“Ralph”

4 rounds for time of:
8 deadlifts, 250/175lbs
16 burpees
3 rope climbs
600m run
Post times to beyond the whiteboard.

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

WOD – May 2, 2018

Work Out of the Day


“Hope”

3 rounds for max reps of:
1 minute burpees
1 minute power snatch, 75/55lb
1 minute box jumps, 24/20″
1 minute thrusters, 75/55lb
1 minute chest to bar pullups
1 minute rest
Post reps completed to beyond the whiteboard.

WOD – May 1, 2018

Work Out of the Day


Max Rep Unbroken Strict Handstand Pushups 

or 

Max Rep Unbroken Pushups

then,

As many rounds as possible in 20 minutes of:

50 calorie bike (buy in)

6 handstand pushups

9 toes to bar

12 db snatch, 50/35lb

15 situps

Post reps and rounds completed to beyond the whiteboard.

WOD – April 30, 2018

Today’s workout is the first test for our Summer Fit Challenge!

Work Out of the Day


Find 1RM Front Squat 

then,

“Heavy Full Grace”

For time:

30 squat clean and jerks, 155/105lb

Post load and time to beyond the whiteboard.  

WOD – April 27, 2018

Work Out of the Day


                                                                                                                                                                                          

(This workout may be completed in teams of 2)

“Tyler”  

5 rounds for time of:
7 Muscle-ups
21 Sumo deadlift high pulls, 95/65lb

or

5 rounds for time of:
21 chest to bar pullups
21 ring dips
21 sumo deadlift high pulls, 95/65lb

Post time to beyond the whiteboard.

1LT Tyler E. Parten, 24, of Arkansas, 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.

WOD – April 26, 2018

Work Out of the Day


“Strong Work”

3 rounds for time of:

100yd overhead kb/db carry, 100/70lb

100yd sandbag bear hug carry, 150/100lb

100yd kb/db farmers carry, 140/100lb

100yd sled push, 200/140lb

Post time to beyond the whiteboard.