Tuesday 10/16/18
Squats 3×20 @50% WOD 4 Rounds 2 Rope Climbs 10 Box Step Overs (35/25) (24/20) 5 man makers (35/25) 10 Box Step overs
Author: CFP
Monday 10/15/18
Skill/Strength Bench Press 3×10 @ 70% WOD 40-30-20-10 Deadlift (135/95) Burpees over the Bar
Friday 10/12/18
“Holleyman” 30 Rounds For Time 5 Wall Balls (20/14 lb) 3 Handstand Push-Ups 1 Power Clean (225/155 lb) U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned […]
Thursday 10/11/18
WOD 3 RFT 100m Run 10 Power Cleans 135/95 200m Run 20 Toes To Bar 300m Run 30 Push Ups 400m Run 40 Air Squats Congratulation’s to Coach Sal for receiving […]
Wednesday 10/10/18
Partner WOD-OFF Partner WOD#1 2 min AMRAP max wallballs 20/14 rest 1 min 1 Lap w Wall Ball Partner WOD#2 150 Thrusters @ 95/65 150 Cal Bike
Tuesday 10/9/18
WOD 30 min AMRAP 6 Deadlifts (75/45) 6 Hang Cleans 6 Front Squats 6 Strict Press 100m Run
Friday 10/5/18
“Zembiec” 5 Rounds for Time 11 Back Squats (185/135 lb) 7 Burpee Pull-Ups 400 meter Run U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to […]
Thursday 10/4/2018
“FAT AMY” For Time -50 Air Squats -10 Burpees -40 Sit-Ups -10 Burpees -30 Lunges (alternating legs) -10 Burpees -20 Russian Kettlebell Swings (53lb/35lb) -10 Burpees -10 meter Bear Crawls […]
Wednesday WOD-OFF 10/3/2018
WOD #1 Max Double Unders in a min WOD #2 6 min time cap 800 m Run Max Burpees WOD #3 Fran 21-15-9 Thrusters @ 95/65 Pull Ups