March 6, 2021
8am-10am: Open Gym10am: Group WOD For time:21 Wall Balls, 20/14 lbs21 Power Snatches, 75/55 lbs7 Bar Facing Burpees18 Wall Balls, 20/14 lbs18 Power Snatches, 75/55 lbs7 Bar Facing Burpees15 Wall Balls, 20/14 lbs15 Power Snatches, 75/55 lbs7 Bar Facing Burpees12 Wall Balls, 20/14 lbs12 Power Snatches, 75/55 lbs7 Bar Facing Burpees9 Wall Balls, 20/14 lbs9 […]
March 5, 2021
“Jerry”Run, 1 miRow, 2000 mRun, 1 miGoal: Set a new benchmark or compare to a previous score.Time Cap: 35 Minutes U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is […]
March 4, 2021
5 rounds for time of:Run, 200 m100 ft. Sled Drag (heavy)5 KB Clean & Jerks, 53’s/35’s lbs Goal: Get it done! Grunt workout on deck for today! This workout starts with a 200m run that should take you no longer than 1min to complete. This should be a smooth but hard effort. You will then […]
March 3, 2021
Split Squat 16-16-16-16 Heavier loading today but a less familiar movement. Start on the lighter side so you can get used to the position with this one. There is quite a bit of time under tension here since you never fully stand up out of the lunge position. Adjust loading as needed so that each […]
March 2, 2021
5 rounds, each round for time, of:9 Deadlifts, 315/225 lbs9 Bench Press, 185/125 lbs Rest 1:30 between each round. Interval workout today with some heavier loading. Both the deadlift and bench should be done with weights that you can do unbroken when you are fresh. Let this be the guide for what you choose today […]
March 1, 2021
Build-the-Base AMRAP 1AMRAP 12 mins: 20/17 Row Calories5 Pull-ups10 Push-ups15 Air Squats Immediately into the next AMRAP… AMRAP 2AMRAP 12 mins: 20/17 Bike Calories5 Ring Muscle-ups14 Alternating Front Rack Lunge + Step-ups, 75/55 lbs Immediately into the next AMRAP… AMRAP 3AMRAP 12 mins: 20/17 Bike or Row Calories or 200m Run15 Kettlebell Swings, 35/26 lbs10 […]