July 18, 2022
“Harper”AMRAP in 23 mins of:9 Chest-to-bar Pull-ups15 Power Cleans, 135/95 lbs21 Air Squats400m Plate Run, 45/35 lbsGoal: 3+ Rounds Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he […]
July 16, 2022
8am-10am: Open Gym10am: Group WOD Hero WOD #6Team “Rahoi”Complete as many rounds as possible in 12 mins of:12 Box Jumps, 24/20 in6 Thrusters, 95/65 lbs6 Bar Facing BurpeesComplete in teams of 2. You go-I go fashion.Goal: 8+ rounds total U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage […]
July 15, 2022
Push Press 5-5-3-3-1-1 Heavy day today involves the push press! Like most of our heavy days, we want you to lift the most amount of weight that you can for each set. With this particular rep scheme, we would like to see you building in weight with each set, however, you can repeat weight if […]
July 14, 2022
Hero WOD #5 “Brehm”For time:10 Rope Climbs20 Back Squats, 225/155 lbs30 Handstand Push-ups40 Row CaloriesGoal: Sub 16 minutes U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy […]
July 13, 2022
Buy-in: 1 Mile RunRest 2 minutesTHEN – AMRAP 12 mins of:Sled Push, 100 ftKettlebell Front Rack Carry, pick load, 100 ft Starting this off with a 1 mile run buy-in. After your 2 minute rest you’ll move into a 12 minute AMRAP working back and forth between a sled push and a double kettlebell front […]
July 12, 2022
Hero WOD #4 “Hall”5 rounds for time of:3 Cleans, 225/155 lbsRun, 200 m20 Alternating Kettlebell Snatches, 1.5/1 poodRest 2 minsGoal: Sub 3 min/round U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The […]
