6 Dec /0 Comments/WOD WOD 12/7/14 10am: Olympic lifting 11am: Endurance WOD 3 Rounds (2 Minute Stations) Calorie Row HR Pushups Double Unders Step-ups, 24″/20″ (45lb/25lb) *1 minute break after each... Read More
5 Dec /0 Comments/WOD WOD 12/6/14 Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53 Chief Petty Officer Nate Hardy was killed Sunday February 4th during... Read More
4 Dec /0 Comments/WOD WOD 12/05/14 Press: 4 x 5 (use 75% – 80% of 1rm) Then… Partner Friday For Time: 50 Wall Ball Shots, 20/14 (10ft) / 50 Kb Swings,... Read More
3 Dec /0 Comments/WOD WOD 12/4/14 Snatch Balance 2-2-2 Then: 1 min Max Reps Snatch 75/45# 1 Min Max Reps Pushups Rest 1 Min 1 min Max Reps Snatch 95/65# 1... Read More
2 Dec /0 Comments/WOD WOD 12/3/14 Skill WOD 7 Minute AMRAP: 30′ Handstand walk Strict Pullups, Men – 6 / Ladies – 4 Then… 3 Rounds 15 Pullups 12 Burpees over... Read More
1 Dec /0 Comments/WOD WOD 12/2/14 15 Minutes to work to a heavy Clean and Jerk Then… AMRAP 7 Minutes 30 Double Unders 3 Power Cleans 135/93 4 Front Rack Walking... Read More
30 Nov /3 Comments/WOD WOD 12/1/14 Strength: Front Squat: 3 x 3 * 3 sec pause every rep Conditioning: 7 rounds for time 10 Single Arm KB Squat Clean Thruster 53/35... Read More
29 Nov /0 Comments/WOD WOD 11/30/14 10 am- Olympic Lifting 11 am- Endurance WOD 5 Rounds, 6 minutes per round Round 1: 800m Run, max pullups with remaining time 3 Minute... Read More