Saturday (2019NOV09) – “Rankel”

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations...

Friday (2019NOV08) – “CrossFit Open 20.5”

WOD:  “CrossFit Open 20.5” 40x Ring Muscle Ups (SC Pull Ups) 80Cal. Row 120x Wallballs (20/14# – 10/9FT) (SC 14/10# – 10/9FT)   Athlete decides how to partition/divide reps. Tie breaker is at 80 Calories & 120 Wallballs.   Time Cap: 20...

Monday (2019NOV04) – WOD

Gymnastics:  Noes-&-Toes Hold (4xME) Rest 1 Minute Between Sets.    WOD:  Tabata (20s ON / 10s OFF) 4 Minutes/8 Rounds Each Movement:  Row (Calories) Rest 1 Minute. Dumbbell Thrusters (35/20#) Rest 1 Minute.  Russian KB Swings (70/55#) Rest 1 Minute. ...

Friday (2019NOV01) – “CrossFit Open 20.4”

WOD: “CrossFit Open 20.4″ 30x Box Jumps or Step Ups (24/20″)  15x Clean & Jerks (95/65#) (SC 65/35#) 30x Box Jumps or Step Ups (24/20″) 15x Clean & Jerks (135/85#) (SC 95/55#) 30x Box Jumps or Step Ups (24/20”) 10x Clean &...