SWOD 3×5 Weighted Pullups 3×5 Weighted Dips WOD 3 Rounds 90 seconds on 30 second transition Station 1: 15/10 Cal Row then AMRAP Double Unders Station 2: 15/10 Cal Bike then AMRAP Double Unders Station 3: 15 Shoulder to Overhead 95/65 then AMRAP Double Unders *Score is total Double Unders SPARTAN Run 1 Mile 50 Read more about 10.24.2017[…]


U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado,¬†was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah Read more about 10.20.2017[…]


SWOD 1-Rep Max Snatch WOD (Last completed 4.27.2017) 10 minute Cap “Fran” 21-15-9 Thrusters 95/65 Pullups SPARTAN 10-9-8-7-6-5-4-3-2-1 Strict Pullups Burpees Run 300 Meters between each set


WOD 50-Ass Bike Calorie 40- Hang Snatch 30- Ring Dip 20- Burpee Pull Up 1000 m row 20- Burpee Pull Up 30- Ring Dip 40- Hang Snatch 50-Ass Bike Calorie Partners can break it up however they want. Both parnters have to row 1,000 m


U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Read more about 10.12.2017[…]


SWOD 9 Minute EMOM 1 Snatch 1st 3 minutes = 70% 2nd 3 minutes = 80% 3rd 3 minutes = 90% WOD 3 Rounds (lowest number is scored for each movement) 1 Minute on; 30 seconds off Wall Balls 20/14 Burpees KB Swings 53/35 Overhead Squat 95/65 Spartan 1-2-3-4-5-6-7-8-9-10 Strict Pullups 3-6-9-12-15-18-21-24-27-30 Ski Erg Calories Read more about 10.12.2017[…]