July 30, 2020

Overhead Squat3-3-3-3-3 Heavy sets of 3 today! Be flexible with your work sets with the goal of making each set challenging but with no failed reps. This means that some of us with more experience here may be able to load up quite a bit and will see more fluctuation with weight. Others may find […]

July 29, 2020

For Time:30 Thruster (185/135) Ah yes, the Thruster. This one is going to be a treat with the heavier load and moderate reps. You can string these together however you like but ending up with singles and doing a cluster may be one of the faster ways to finish this one off depending on how […]

July 28, 2020

AMRAP 12 min12 T2B6 Deadlift (225/155)1 Rope ClimbGoal: 6+ RoundsNotes: Sub 5 Strict Pull-ups/Hard Ring Rows for Rope Climb Midline and grip on this one!! The T2B may be smart to break up from the start for some of us. 2-3 sets with quick breaks to keep moving and save the grip a bit. Weight […]

July 27, 2020

3 Rounds:50 Double Under40 Wall Ball (20/14)30 Box Jump Over (24/20)20 BurpeeGoal: Sub 21 min Some higher rep work today but something you should be working to get all your exercises done in no more than 3-4 sets on any round. If you want to push the pace a bit and test your stamina try […]

July 25, 2020

8am-10am: Open Gym10am: Group WOD “Jackie” ish:0-5 min: Row 1000 meters5-8 min: 50 Thrusters (45/35)8-11 min: 30 Pull Up Take note of the time domains here since this is designed to control your intensity a bit. Typically we would go for it on this workout with some pacing but it’s high intensity. You can push […]

July 24, 2020

“Jerry”Run 1 mileRow 2kRun 1 mile In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor. This is […]