Wednesday, 3-4-15

MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, December 2007. Hero W.O.D. – “Badger” 3 Rounds for time: 30 – 95/65 Squat Cleans 30 Pull-ups 800m run

From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Push Press Complete as many rounds as possible in 12 minutes of: 115 pound Push press, 12 reps 12 Chest to bar pull-ups 12 One-legged squats

Strength: Split Jerk- (If you do not have the technique down you will be doing drills for foot work) 6×2 starting at 60% and increasing. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. WOD: “Nate”…

Rope Climbing and Running are in the WOD. Bring appropriate attire, sneakers and socks Strength/Skill – Clean & Jerk Complete as many rounds in 20 minutes as you can of: 1 Rope Ascent 95/65 pound Clean and Jerk, 15 reps Run 400 meters

Strength – “Powa” Cleans 5-5-5-5-5 W.O.D. – 20 min. A.M.R.A.P 15 Box Jumps 24/20 10 S.D.H.P. 95/65 75/55 5 H.S.P.U.’s

I need a head count for the BBQ…please sign up.   Strength: Hang Snatches 5-4-3-3-2-1   Ryan will be leaving us for a while….so he created this Wod for us and is doing it at the 4, 5 and 6PM classes!!!! “The Ryanator”   400m Run 30 Alt DB Squat Snatches 55/35 10 Alt Pistols 400m…