WOD – May 1, 2012

***There is no skills class today.  The skills classes are cancelled this week***

Work Out of the Day

“Strong Arm”

As many rounds as possible in 20min of:

200m run

10 burpees

10 dumbbell snatch (alternating arms)

 

Score is total weight lifted.  Choose any weight for dumbbell.  Stick with that weight throughout the workout.  Multiply snatches x weight to get total score. Post rounds and weight to beyond the whiteboard. 

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WOD – April 30, 2010

Thanks to everyone who showed up and donated this weekend for the Shane Patton Scholarship Foundation!

Congrats to Chris B, Luke, and Bryan who all got their first muscle up on Saturday!

Work Out of the Day

Back Squat 3-3-3-3-3

then,

30 Muscle Ups for time

or 

“GI Jane”

100 burpee pullups for time

Post times and loads to beyond the whiteboard.


April 27th, 2012

Work Out of the Day

“Patton”

For time:

25 Deadlifts  155/103

400m Run

10 Strict pullups

10 Clean n Jerk 155/103

800m Run

10 Strict Pullups

10 Clean n Jerk

10 Strict Pullups

800m Run

10 Clean n Jerk

10 Strict Pullups

400m Run

25 Deadlifts

Shane Eric Patton the Son of James J. Patton and Valerie A. Berdeski. Shane was a U.S. Navy SEAL. He was killed in action in Afghanistan on June 28, 2005 and was 22 years old. On that day he was called into action when four of his fellow teammates were under attack and outnumbered by 120. Shane and other brave SEALs jumped into a helicopter to go get them. When they arrived they started to descend to let the seals out. Right at that moment the helicopter was shot down by an RPG (Rocket Propelled Grenade). It was the biggest loss the Seals have had in a long time.