Tuesday (2019JUL23) – WOD

Strength: Barbell Split Squat (1x20) – 10 Each Leg WOD: 6AMRAP: 6x Front Squats (205/135#)12x Lateral Stick Jumps (24/20″)24x Double UndersRest 2 Minutes. 6AMRAP: 6x Front Squats (205/135#)12x Lateral Stick Jumps (24/20″)24x Double Unders Front Squat...

Monday (2019JUL22) – WOD

Strength:  Barbell Row @1122 Tempo (5x5)   WOD:  5 Rounds (E4MO4M): 300M Run 12x Double KB Clean & Jerk (45/26#) 12x Burpees   Score is the Slowest Round...

Saturday (2019JUL20) – 2019 Triple Threat Workout #3

WOD: “2019 Triple Threat Workout #3” Teams of 3: 10AMRAP (or Until All Weights are Completed):    Teammate #1:  9x Deadlifts 7x Hang Power Cleans 5x Shoulder-to-Overhead Add Weight After Every Set.  RX / Scaled (95/65#) / (75/55#) (115/75#) / (95/65#)...

Friday (2019JUL19) – “Tumilson”

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province,...

Thursday (2019JUL18) – WOD

WOD:”Cindy”20min AMRAP5 Pull-ups10 Push Ups15 Air Squats OR”Mary”20min AMRAP5 HSPUs10 Pistols (Alt)15 Pullups Endurance:400m Team Backwards Sled Drag-...

Wednesday (2019JUL17) – WOD

Strength:Tempo Dips (x4242)5 x 5 WOD:For Time20cal Ski Erg80ft Handstand Walk60 Wall Balls40 DB Snatch 50/35#20 Box Jump Overs 30/24″10 DB Step Ups...