12.7.2018

Hero WOD Friday U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived Read more about 12.7.2018[…]

12.6.2018

TWBC4 Volunteer and Judges’ meeting 7:45 PM! Please come if you can. You’ll get first dibs on shirts! SWOD 10 Minutes to Find Max Complex Weight: 1 Snatch Grip Deadlift 2 Hang Power Snatches 1 Overhead Squat WOD “Team Barbara” Teams of 2 AMRAP 20: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats

12.3.2018

SWOD Stamina Squat Final Iteration Alternating “On the Minute” x 12 (6 Rounds): Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats *Both* lifts are performed with the same load: 70% of our estimated 1RM Front squat. Final iteration of our 3/6 repetition scheme. WOD “Jump Start” For Time: 60 Double Unders Read more about 12.3.2018[…]

11.30.2018

SWOD (15 Minutes) 5-Rep Max Clean and Jerk (Touch and go) WOD AMRAP 20: 20 Wall balls (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row Spartan WOD AMRAP 25 Minutes 20 Wall balls (20/14) 20 Med Ball Sit-ups 20 Box Jumps (24/20) 20 Calorie Row

11.29.2018

Partner WOD 12 Rounds: 15/12 Calorie Assault Bike 12 Burpees Non-working Partner will hold Kettlebells while working partner works. Partners alternate rounds. Then: 100 Hand Release Pushups *Non working partner will hold the locked out position on the rings. (If unable, partner will hold the plank position.) Cashout: Group stretch