HERO WOD: Badger3 RFT30 Squat Cleans 95/6530 Pull Ups800m run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.
Sunday, December 15th

HERO WOD: Badger3 RFT30 Squat Cleans 95/6530 Pull Ups800m run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.
PARTNER WOD: Teams of 2:Buy in – 40 Thrusters 115/758RFT15 Wall Ball12 Push Ups9 TTB6 clean 115/753 S2O 115/75Cash out 2k row
Strength: Barbell Romanian Deadlifts (“Straigh leg”) 4×6 For Time:10 Squat Cleans 205/145200m run8 Squat Cleans200m run6 Squat Cleans 200m run4 squat Cleans200m run2 Squat Cleans200m run
EMOM 105 Power Cleans (touch-n-go) AMRAP 1112 KBS 53/3512 Hang P. Clean 95/6512 Push Press 95/65
Strength: Push Jerk 5×5 with 30s rest between sets WOD: Rowing Sprint Intervals6 Rounds250m Row Sprint1 minute rest
WOD: 100 Back Squats for time 185/135Every break in reps is a 200m run CORE: Accumulate 30 Strict Toe-to-Bar/Hanging leg raises or knee raises
Strength: Ring Superset 4×6 False Grip Ring Pull Ups or Ring Rows4×6 Ring Push Ups WOD: AMRAP 121 Ring Muscle Ups 3 Wall Balls 20/142 RMU6 WB3,94,125,15 ect
Join us for open gym from 10am – noon
PARTNER WOD: Teams of 3:6 Rounds (24 minutes)60 seconds max burpee box jump overs60 seconds max Ground-to-Overhead 115/7560 seconds max cal row60s Rest Teams rotate through the movements so that all 3 complete movements the first 3 minutes, then rest… Read more »
WOD: “Filthy Fifty”50 Box Jumps 24/2050 Jumping Pull Ups50 KBS 53/3550 Walking Lunges50 Knees-to-Elbows50 Push Press 45/3550 BB Goodmornings 45/3550 Wall Balls 20/1450 Burpees50 Double-unders/150 Single Unders