Murph:
Spots for the 9:30 heat still open. Make sure to sign up for the BBQ!
Warm up:
2rd at an easy pace
200′ Lateral side step
:30 Wall Squat Hold
10 Air Squats
Calf Stretches
15 min to establish
Back Squat
1RM
For time-
3RDS
50′ HS Walk (100′ Bear Crawl)
5 Sq. Clean 185/125
2RDS
15 Power Snatch 75/55
10 Ring Dips
1RDS
30 Cal Row
30 C2B
*20 min Cap*
For time: 100 DB Snatch 50/35 100 Wall Ball 20/14 100 Weighted Sit-Ups 50/35 100 OHS 95/65
The Cause Honor the 31. Support the 1000s. The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future. The WOD “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible)…
WE ARE NOW SIGNED UP THROUGH ZENPLANNER. YOU SHOULD HAVE ALL RECEIVED AN EMAIL TO SIGN IN. THERE IS A FREE APP FOR MEMBERS, PLEASE DOWNLOAD AND START SIGNING UP FOR CLASSES. STRENGTH: BACK SQUATS 12 MIN EMOM: 3REPS STARTING @50%, ADDING 10LBS EVERY MIN 20 AMRAP 5 OVER HEAD SQUATS 10 DIPS 15…
The Don- 66 Deadlifts 110/70 66 Box Jumps 24/20 66 KBS 53/35 66 K2E 66 Sit Up 66 Pull Up 66 thruster 55/40 66 Wall Ball 20/14 66 Burpees 66 D/U
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. “DT” Five rounds for time of: 12 reps Deadlift, 155/105 9 reps Hang power clean,…
Don’t forget to wear your blue!! Partner WOD 30 Min AMRAP 8 RDS each 1 Rope climb 17 DB Snatches 20 Burpees