6.21.2017

SWOD Tabata Abs Russian Twists WOD 25 Minute AMRAP 100 Meter Run 5 Back Squats 115/75 5 Front Squats 115/75 40 Double Unders 10 Plate Facing Burpees 100 Meter Sprint 1 Minute Rest METCON Part 1: Begin with 10 minutes EMOM Goblet Squats (1st minute do1 rep, 2nd do 2 reps, 3rd do 4 reps, Read more about 6.21.2017[…]

4.20.2017

SWOD 5×3 Shoulder Press @ 75% Super Set 7 Wall balls immediately after each round Then: 3×3 Romanian Deadlifts @ 80% of clean max WOD “Helen” Three rounds for time: Run 400 meters 21 KB Swings 53/35 12 Pull-ups SPARTAN 5000 Meter Row Every 500 meters complete 1 Rope Climb and 40 Meter Sled Push Read more about 4.20.2017[…]

6.17.2017

Saturday Partner WOD 25 Minute AMRAP 100 Meter Run together 30 Thrusters 75/55 100 Meter Run Together 30 Ring Dips 100 Meter Run Together 30 Wall Balls 20/14 100 Meter Run together 30 Pushups

6.16.2017

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Read more about 6.16.2017[…]

6.15.2017

WOD first today! WOD Run 400 Meters Then: 30-20-10 Shoulder to Overhead 115/75 Pullups Then: Run 400 Meters SWOD 3 Rounds 1 Minute D-Ball Bear hug 100/70/50 1 Minute Plank 1 Minute L-Sit on parallettes or hanging from Pullup rig SPARTAN 500 Meter Sled Push (50 – 10 meter lengths) 3 plates/2 plates *Every 50 Read more about 6.15.2017[…]

6.14.2017

SWOD 30/20 Cal Bike 400 Meter Sprint Score is total time. WOD Every other minute on the minute 6 Bar hopping burpees AMRAP Deadlifts Ascending ladder of weight 135/95 185/125 225/155 275/185 *2 Rounds at each weight* Score will be total deadlifts completed throughout the whole workout METCON Mandy Special!

6.13.2017

SWOD 12 EMOM First 6 Minutes: 1 Clean + 1 Hang Squat clean (Starting at 65%; Increase AHAP) Last 6 Minutes: 5 Strict Pullups or Weighted pullups WOD 13 Minute AMRAP 30 Double Unders 30 Box Jumps 24/20 30 Hand Release Pushups 30 Situps 30 Cal Row 30 KB Swings 53/35 10 Ring Muscle Ups (Scale = Read more about 6.13.2017[…]