Thursday, September 29, 2016

WOD

For Time:
21-18-15-12-9 reps of:
Burpees
Kettle bell swings 24k/16k
Post time to comments:

Wednesday, September 28, 2016

WOD

Strength Day
10 Hang  Power Cleans
10 Hang Cleans
6 Power Cleans
6 Cleans
Increase loads every 3 reps
Compare to: 160317

Tuesday, September 27, 2016

WOD

Marston
Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees
Post rounds completed to comments.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Monday, September 26, 2016

WOD

5 Rounds for time of:
Run 400m (2 laps around the building)
15 reps of Hang Power Clean
Post time to comments:

Sunday, September 25, 2016

Rest Day

Saturday, September 24, 2016

Rest Day

Friday, September 23, 2016

WOD

"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to comments.
Compare to: 130226

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Thursday, September 22, 2016

WOD

For Time:
Run to Fort Crook and back.
then
21-15-9 of:
Deadlifts
Hand Release Push ups
then
Run to Fort Crook and back.
Post time to comments:

Wednesday, September 21, 2016

WOD

5 Rounds for time of:
30 Double Unders
20 Sit ups
15 Overhead Squats 115/85lbs
Post time to comments:

Tuesday, September 20, 2016

WOD

AMAP in 20 min of:
40 yard shuttle
9 Burpees
18 45 dumbbell shoulder to over head
Post number of rounds to comments:

Monday, September 19, 2016

WOD

3 Round for time of:
Run 200m
12 Pull up
12 Thruster 95lbs
Post time to comments:

Sunday, September 18, 2016

Rest Day