WOD – July 17, 2018

Work Out of the Day


Rope Climb Practice

then,

Handstand Pushup Practice

then,

5 rounds for time of:
20/16 calorie row
10 strict handstand pushups
5 power cleans, 185/125lb
1 legless rope climb
1 rope climb
Post loads and time to beyond the whiteboard.  Compare times to Jan 26, 2016.  

WOD – July 16, 2018

Work Out of the Day


Snatch 1-1-1-1-1-1-1

then,

“Down & Dirty”

For time:

5 rounds of –

-5 snatch, 115/75lb

-5 lateral burpees

4 rounds of –

-7 power snatch, 115/75lb

-7 lateral bar burpees

3 rounds of –

-10 overhead squats, 115/75lb

-10 lateral bar burpees

Post loads and time to beyond the whiteboard.

WOD – July 13, 2018

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

Work Out of the Day


                                                                                                                                                                      

Blake

Four rounds for time of:
100 foot Overhead walking lunge, 45/25lb
30 Box jumps, 24/20″
20 Wallball shots, 20/14lbs
10 Handstand push-ups

Post time to beyond the whiteboard.

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. 

WOD – July 12, 2018

Work Out of the Day


75/60 calorie bike for time

or 

800m run for time

then,

5 rounds for time of:

100ft shuttle sprint (4 x 25ft)

10 left arm db snatch, 50/35lb

50ft broad jump (2 x 25ft)

10 right arm db snatch, 50/35lb

Post times to beyond the whiteboard.

WOD – July 11th, 2018

Work Out of the Day


Pause Front Squat 3-3-3-3-3

then,

For time:

20 lateral bar burpees

10 front squats, 205/135lb

20 bar muscle ups

10 front squats, 205/135lb

20 lateral bar burpee

Post loads and time to beyond the whiteboard.

WOD – July 10, 2018

Work Out of the Day


“Bruce Lee”

As many reps as possible in 20 minutes of:

100 double unders

50 situps + 50 handstand pushups

100 double unders

50 situps + 50 ring dips

100 double unders

50 situps + 50 pushups

100 double unders

50 situps + 200′ handstand walk

*the situps may be partitioned with the corresponding movement in any order

Post reps completed to beyond the whiteboard.

WOD – July 6, 2018

Work Out of the Day


2 minute situp test

then,

For time:
10 overhead squats
25 situps
50 double unders
8 overhead squats
20 situps
40 double unders
6 overhead squats
15 situps
30 double unders
4 overhead squats
10 situps
20 double unders
2 overhead squats
5 situps
10 double unders

*RX Weight = 135/95lb

Post reps and time to beyond the whiteboard.

WOD – July 5, 2018

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

Work Out of the Day


                                                                                                                                                             

“Paul Pena”

7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 70/53lb
10 burpee box jumps, 24/20″
Rest 3 minutes
Post time for each round to comments.

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.

WOD – July 4th, 2018

Our only WOD times today are 8am, 930am, and noon! 

Come down and celebrate our Independence Day by honoring a real American hero!

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

Work Out of the Day


                                                                                                                                                       

“Badger”

Complete three rounds for time of:
30 pound Squat clean, 95/65lb
30 Pull-ups
800m Run

Post time to beyond the whiteboard.  Compare times to May 23, 2016.  

Navy Chief Special Warfare Operator Mark T. Carter 27, of Fallbrook, Calif.; assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va.; died Dec. 11 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq.  As a SEAL, Carter earned a long list of honors, including two bronze stars with “V” for valor, a Joint Service Commendation Medal with “V” and various other awards for achievement, combat and good conduct.
He is survived by his father, Tom, and mother, Cindy, along with three brothers and four sisters. Carter’s family moved to Northern California, and efforts to contact them were unsuccessful Thursday.

In high school, he had been active in the Mormon Church and Boy Scouts. 
The son of a doctor, Carter graduated from boot camp at Great Lakes, Illinois, and then Basic Underwater Demolition/SEAL training in Coronado, California. Carter was a stocky 5-foot-5 and outdoor athlete who loved physical challenges.  Carter enjoyed rock climbing, mountaineering, diving and shooting.
His fellow SEALs gave him the nickname Badger after the small but ferocious animal. The name was bestowed after Carter beat a 6-foot-5 opponent in a wrestling match.