Choose a Hero Workout Manion-A local Hero *Can, and probably should be done as partner wod or half reps on squats* Seven rounds for time of:Run 400 meters29 Back Squats 135/93 First Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom; mother, Janet; and sister, Ryan Borek. Or……. Michael 3 rounds for time of:Run 800 m50 back extensions50 sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed...Read more

WWPF – For Time 50 Synchronized Wall Ball Shots, 20/14 25/25 DU Relay 50 Synchronized KB Swings, 70/53 40 Synchronized Wall Ball Shots 50/50 DU Relay 40 Synchronized KB Swings 30 Synchronized Wall Ball Shots 75/75 DU Relay 30 Synchronized KB Swings 20 Synchronized Wall Ball Shots 100/100 DU Relay 20 Synchronized KB Swings 10 Synchronized Wall ball Shots 125/125 DU Relay 10 Synchronized KB SwingsRead more

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then….. Ann Babb 55th Bday Extravaganza- For Time, in any order: 55 Deadlifts 185/133 55 Cal Ski 55 Burpees 55 DB Hang Power Cleans 2 DBs-Moderately heavy *5 Wall Climbs after you complete each movement*Read more

Bench Press: Build to a heavy single Strict Weighted Pull-up: Build to heavy single Then…. 18 Min AMRAP 15 Box Jumps, 24/20 15 Push Press, 95/63 Rope Climb Ladder: 1-2-3-4-5-6……Read more

EMOM 10 Minutes 2 Clean Pulls + 1 Clean Then……. AMRAP 16 Minutes 1 Clean 225/153 Super RX 245/173 3 Ring Muscle Ups 200m Run or 10/8 Cal BikeRead more