12.11.2017

SWOD Tempo Front Squats 3 Second descent with a 3 second hold at the bottom 5×3 First three rounds at 70% Last 2 Rounds at 80% WOD OPEN 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches Read more about 12.11.2017[…]

12.8.2017

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight Read more about 12.8.2017[…]

12.7.2017

SWOD Overhead Squats 5×3 @ 80% WOD “Pere Noel” Individual Version 12 MINUTE AMRAP 25 Wall Balls 20/14 20 C2B Pullups 15 Toes 2 Bar 10 Snatches 135/95 SPARTAN Bike Work 10 Rounds 10 Second Sprint 20 Second Easy Pace 20 Second Sprint 30 Second Easy Pace 30 Second Sprint 1 Minute Rest

12.5.2017

SWOD 8×1 3 Position snatch pulls Start at 60% and increase each round reaching 100% WOD 5 Rounds 10 Ring Pushups 5 Squat Cleans (Ladder) 135/95 155/105 185/125 205/135 225/155 SPARTAN 25 Minute AMRAP Row 10 Cals 10 Burpees Bike 10 Cals

12.1.2017

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Read more about 12.1.2017[…]

11.30.2017

SWOD Overhead Squats 5×3 First 3 rounds @ 70% Last 2 AHAP Superset with Waiter walks, 20 Seconds each arm WOD 2-4-6-8-10-8-6-4-2 Dumbbell Box Step Ups 50/35 Double Dumbbell Cleans 50/35 *20 Double Unders after each round* SPARTAN 100 Burpees EMOM 10 Meter Walking Lunges