7.22.2016

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. SWOD Muscle Up Practice WOD “Nate” [AMRAP] – As Many ROUNDS As Possible in 20 minutes of – 2 Muscle-ups – 4 Handstand Push-ups – 8 Kettlebell Swings Read more about 7.22.2016[…]

7.21.2016

SWOD 1-Rep Max Deadlift WOD 3 Rounds 3 Minute Rounds 200 Meter Run 10 Toes 2 Bar AMRAP Front Squats 135/95 1 Minute rest between rounds SPARTAN 5 Rounds 5 Minute Rounds 400 Meter Run 40 Meter Bear Crawl AMRAP of Calorie Row Rest 1 Minute

7.15.2016

SWOD Fastest 500 Meter Row WOD 15-12-9-6-3 Power Cleans 135/95 Box Jumps 24/20 Front Squats 135/95 Wall Balls 20/14 METCON 20 Minute Clock 2 Rounds (1 Minute at each station) Wall Balls Slam Balls Calorie Row Pushups Box Jumps Battle Ropes Russian KB Swings Double Unders KB Bicep Curls Ring Rows

7.14.2016

SWOD 1-rep Max Strict Press WOD 10 Snatches 95/65 10 Double Unders 8 Snatches 115/75 20 Double Unders 6 Snatches 135/95 30 Double Unders 4 Snatches 155/105 40 Double Unders 2 Snatches 185/125 50 Double Unders SPARTAN Run 400 Meters 50 Situps Run 400 Meters 40 Pushups Run 400 Meters 30 meter Alligator walks Run Read more about 7.14.2016[…]

7.12.2016

SWOD Fastest 400 Meter Run WOD 7 Rounds for time: 7 Thrusters 95/65 7 Pullups 7 Burpees Then Rest 1 Minute Then 5 Minutes to work up to highest unbroken set of each of the three movements in order: Thruster Pullup Burpee (For remaining time) Two scores: Time and amount of reps in Part B Read more about 7.12.2016[…]