Today: “31 Heroes” **Established to honor the 31 Americans killed in action on August 6, 2011** 31 Min AMRAP w/ Partner 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) *Partner 1 performs WOD, while Partner 2 runs 400 meters with a… Read more »
Today: 2018 Open WOD 18.3!! 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Time cap: 14 minutes
Today: Skill Work Pistols Then 3 RFT 400m Run 21 KB Swings (53/35) 12 Pistols
Push Jerk Prep Then.. 5 rounds of: 5 push jerks 185/135 10 burpees 200 m run
Today: Back Squat 4×8@75%, + 1 x ME @ Same Weight Then “Randy” Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2013 in the line of duty. Our thoughts and prayers go out to… Read more »
Skill Work- 3x ME Strict HSPU then… 3 rounds for time: 50 double unders 40 sit ups 30 medicine ball cleans 20/14 20 pull ups 10 HSPU *25 minute time cap
Please join us for Open Gym today with Coach Pete! You can come in and do your own thing or the coach will help you come up with a workout/ skill work to help improve your fitness. Open gym: 10… Read more »
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he named it “Body Armor”. From here on it will be referred to… Read more »
Today: I LOVE THIS!!!!! 18.2 12 Minute AMRAP FOR BOTH Dumbell Squats (50,35) Bar facing burpees 1/1 2/2 3/3 4/4 5/5 6/6…. all the way to 10/10 18.2 A is: 1RM clean! Yayyyyyy!!!!
10-9-8-7-6-5-4-3-2-1 Push Press 135/95 KB Swings 53/35 *3 burpees between sets
Back Squat – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55
Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.
