WOD – April 22, 2019

Work Out of the Day


“Hold On to the Snatch”

3 rounds for time of:

400m run

3 rounds of –

-3 hang power snatch

-6 overhead squats

-9 snatch grip deadlifts

Weight = 135/95lb.  Bar can only be dropped after 9th deadlift.  Every time bar is dropped mid round, athlete must run 100m. 

Post time to beyond the whiteboard. 

 

WOD – April 20, 2019

We hope you all have a Happy Easter and spend time with friends and family!  We are closed Sunday April 21st!

8am and 930am WOD and Open Gym 8am to noon!

Work Out of the Day


For time:
200m sled push, 245/165lb

“Slayer”

For time:
200m sled push, 200/140lb
30 pullups
40 walking lunges, 45/35lb
50 deadlifts, 185/125lb
40 walking lunges
30 ring rows
200m sled push, 155/115lb

Post time to beyond the whiteboard.  

WOD – April 19, 2019

Today’s workout may be completed in teams of 2!

Work Out of the Day


                                                                                                                                                                                                

3 x Max Handstand Hold 

then,

“Nick”

10 rounds for time of:
10 dumbbell hang squat cleans, 100/70lb
6 handstand pushups on dumbbells

Post time to beyond the whiteboard.

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

WOD – April 18, 2019

We will be closed this Sunday for Easter!

Work Out of the Day


“4Runner”

4 rounds for time of:
200m run
20 box jumps, 24/20″
200m run
20 pushups
200m run
20 situps
200m run
20 air squats

Post time to beyond the whiteboard.  Compare time to 10/25/11.  

WOD – April 17, 2019

Work Out of the Day


“AGOQ 17.1”

For time:
100 Dumbbell Snatches, 50/35 lbs
80 Calorie Row
60 Burpees
40 Muscle-ups
(20 Minute time cap) 
*add 1 second to your time for every rep you did not complete if you time-capped.

Post time to  beyond the whiteboard. 

WOD – April 15, 2019

Work Out of the Day


1 ¼  Front Squats 3-3-3-3-3 

then,

“Indiana Jones”

5 rounds for time of:
15 toes to bar
10 front squats, 185/125lb
1 legless rope climb
1 rope climb
1 minute rest

Post loads and time to beyond the whiteboard.

WOD – April 13, 2019

Work Out of the Day


“Granite Games Qualifier 19.2 & 19.3”

8MIN AMRAP:
8 Ring Muscle Ups
12 Power Snatch (115lbs/75lbs)

– 2min rest –

10MIN AMRAP:
15 Calorie Row
12 Shoulder-To-Overhead (115lbs75lbs)
9 Box Jump Overs (24in/20″)

Post rounds and reps completed to beyond the whiteboard. 

WOD – April 12, 2019

Tomorrow is the Shane Patton Scholarship Foundation Pub Crawl!

 Today’s WOD is in memory of Shane Patton and can be completed with a partner!


Work Out of the Day                                HERO Shane

“Shane”

For time:
25 Deadlifts, 155/105lbs
400m Run
10 Strict pullups
10 clean & jerks, 155/105lbs
800m Run
10 Strict Pullups
10 clean & jerks, 155/105lbs
10 Strict Pullups
800m Run
10 clean & jerks, 155/105lbs
10 Strict Pullups
400m Run
25 Deadlifts, 155/105lbs

Post time to beyond the whiteboard.

Shane Eric Patton graduated in 2000 from Boulder City Highschool, Nevada, where he was an avid baseball player. He then followed in the footsteps of his father, retired Navy SEAL James Patton, and graduated with BUD/S class 239.Shane Patton was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan on June 28, on a daring daylight mission to reinforce a four-man SEAL reconnaissance squad in 8,000-foot mountainous terrain.Patton, seven other SEALs, and eight Army commandos died in their heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously and were killed in the firefight against overwhelming Taliban forces.A total of 11 SEALs died that day in the War against Terror, in the biggest single loss of life for Naval Special Warfare forces since World War II. Shane Patton is remembered with the greatest respect and gratitude by his fellow SEALs, the Navy, and our nation.  The Pub Crawl each year raises money to the Shane Patton Scholarship Foundation, which awards a scholarship each year to a Boulder City High School student. 

Shane Patton