July 24, 2023
“Marco”3 rounds for time of:21 Pull-ups15 Handstand Push-ups9 Thrusters, 135/95 lbs Goal: Sub 12 mins U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I […]
July 22, 2023
Teams of 2 – as many reps as possible in 10 mins of: 0-10 minsPartner 1: Calorie RowPartner 2: Single Unders*switch back and forth each minute until each complete 5 rounds. 10-20 minsPartner 1: 100′ Sled DragPartner 2: 100′ Farmers Carry*switch after distances has been completed 20-30 minsPartner 1: 200 meter runPartner 2: Max Effort […]
July 21, 2023
REMINDER…No Open Gym, 4:30pm or 5:30pm classes today! “Hall”5 rounds for time of:3 Cleans, 225/155 lbsRun, 200 m20 Alternating Kettlebell Snatches, 1.5/1 poodRest 2 mins 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 […]
July 20, 2023
For time:10 Bench Press, 135/95 lbs5 Rope ClimbsKettlebell Front Rack Carry, 53/35 lbs, 100 ft9 Bench Press, 135/95 lbs4 Rope ClimbsKettlebell Front Rack Carry, 53/35 lbs, 100 ft8 Bench Press, 135/95 lbs3 Rope ClimbsKettlebell Front Rack Carry, 53/35 lbs, 100 ft7 Bench Press, 135/95 lbs2 Rope ClimbsKettlebell Front Rack Carry, 53/35 lbs, 100 ft6 Bench […]
July 19, 2023
4 rounds for time of:15 Thrusters, 95/65 lbs15 Kettlebell Swings, 53/35 lbsGoal: Sub 10 mins Post Work3 rounds for quality of:Bottoms-up Kettlebell Carry, pick load, 50 ft ea.10 Prone Snow Angels5 L/5 R Plate Wraps, pick load
July 18, 2023
“Del”For time:25 BurpeesWeighted Run, 20/14 lbs, 400 m25 Weighted Pull-ups, 20/14 lbsWeighted Run, 20/14 lbs, 400 m25 Handstand Push-upsWeighted Run, 20/14 lbs, 400 m25 Chest-to-bar Pull-upsWeighted Run, 20/14 lbs, 400 m25 BurpeesGoal: Sub 23 min U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd […]
