WOD: Tue 08.09.2016 “Open WOD 11.2”
“Open WOD 11.2”
AMRAP 15:
9 Deadlifts (155/105)
12 Push Ups
15 Box Jumps (24/20)
Post Rounds to Comments.
WOD: Mon 08.08.2016 “Fire and Rain”
WOD
40-30-20-10 Wall Balls (20/14)
20-15-10-5 Strict Pull Ups
10-8-6-4 Strict Handstand Push Ups
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ENDURANCE
Row or Run
5 min, 1R
4 min, :45R
3 min, :30R
2 min, :15R
1 min
WOD: Sun 08.07.2016 Open Gym
Open Gym 9-11a
Hero WOD: Sat 08.06.2016 “Rahoi”
WOD
“Rahoi”
AMRAP 12:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Burpees Over The Bar
Thruster
3 Rep Max
Post Rounds and Weight to Comments.
Gregory Rahoi
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
HERO WOD: Fri 08.05.2016 “Griff”
HERO WOD
2 Rounds:
800 Meter Run
400 Meter Run Backwards
CASH OUT…
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Compare Scores HERE
About Griff
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
BARBELL CLUB
2 squat cleans + 1 split jerk
6 sets
*cleans from above the knee
2 Snatches
6 sets
*from above the knee
WOD: Thu 08.04.2016 “Raise Your Weapon”
WOD
5 Rounds:
5 Overhead Squats (135/95)
10 Toes to Bar
15 Dumbbell Hang Squat Cleans (45/35)
20 Double Unders
Post Time to Comments.
Compare Scores HERE
WOD: Wed 08.03.2016 “Power Elizabeth”
WOD
“Power Elizabeth”
21-15-9
Power Clean (135/95)
Ring Dips
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Compare Scores HERE
ENDURANCE
Bike
5 x 1 mile
2 min rest between intervals
HERO WOD: Tue 08.02.2016 “Jerry”
“Jerry”
1 Mile Run
2K Row
1 Mile Run
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About Jerry
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
WOD: Mon 08.01.2016 “Bird Set Free”
WOD
3 Rounds:
21 Pull Ups
15 Handstand Push Ups
9 Front Squats (185/135)
Post Time to Comments.
ENDURANCE
Row or Bike
10K
