Hero WOD: Trevor 300 Pull-Ups 400 Push-UPs 500 Sit-Ups 600 Squats 4 Person Teams. Only 2 people can be working at the same time ***Smaller teams scale down, each person in a team adds 75/100/125/150 to the rep scheme. Specialist… Read more »
Workout of the Day
Conditioning: In teams of 2: AMRAP 24: Run 400m (together), 6 rope climbs, 18 Ground to overheads 95/65, 36 KB Swings 53/35. *Scale rope climbs for rope pulls/ring rows at a 1:3 ratio*
Strength: Strict Press 6×2, limit 90s rest *target 85% of 1RM* Conditioning: As many reps as possible in 12 mins of: 4 Box Jump Overs, 24/20 in 4 Back Squats, 115/85 lbs 8 Box Jump Overs, 24/20 in 8 Back… Read more »
Strength – Deadlift 3×3 followed by 5×1 @ 85% – Deadlifts – 3 triples (touch and go), for 3 sets, then 5 strong singles with at least 45s rest between sets. Those singles are at the same weight, but we… Read more »
Skill : Ring/Bar MU Technique Work – Spend 15 minutes on MU skill work. For those proficient on bar, work on rings. For those without any MU, work on bar. For those with both, perform 1 max set, followed by… Read more »
Conditioning: Every 6 mins for 24 mins do: Row, 500 m Max Rep Clean & Jerk, 135/95 lbs Rest 2 mins *Score is total C&J performed each round. Weight should be able to be performed touch and go when fresh,… Read more »
Come and join us for Open Gym from 1000-1200!
Partner WOD (Separate Equipment) 8 rounds for time of: 25/20 Row Calories 15 Deadlifts, 135/95 lbs 10 Bar Facing Burpees *One partner rows while the other completes deadlifts/burpees. 1 Minute rest after each round (rest starts after slowest partner finishes)…. Read more »
Conditioning Test: Fran 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up Accessory: 3 rounds for quality of: 8 Plate Front Raises 8 Dumbbell Z Press Weighted Hollow Hold *maintain hollow brace for front raises*
Conditioning: For time: 50 Wall Balls, 20/14 lbs 30 Box Jump Overs, 24/20 in 100 Double Unders Run, 800 m 35 Wall Balls, 20/14 lbs 20 Box Jump Overs, 30/24 in 50 Double Unders Run, 400 m 15 Wall Balls,… Read more »
Hero WOD: Trevor
300 Pull-Ups 400 Push-UPs 500 Sit-Ups 600 Squats 4 Person Teams. Only 2 people can be working at the same time ***Smaller teams scale down, each person in a team adds 75/100/125/150 to the rep scheme.
Specialist Trevor Anthony Win’E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq on 30 April 2004, was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi, brother and sister Todd and Tracy and their families, grandparents Donn and Ruth Ann Curran and Gerry Win’E, and numerous aunts, uncles, and cousins and his dog Betty.