(240) 317-5303

2 October 2015


Hero WOD


Three rounds for time of:

20 L-pull-ups

30 Toes to bar

40 Burpees

Run 800 meters

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.


He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

1 October 2015



7 rounds of:

50 Double-Unders

15 Jumping Air Squats


OR: scaled jump rope and HSPU

L1: 50 single unders, scaled HSPU

L2: As Written

L3: Deficit HSPU (4/3”)

30 September 2015



5 sets of

OR/L1: 10 knee-ups and 6 pull ups

L2: 6 TTB and 6 C2B

L3-6 TTB 6 C2B 3 Bar M/U

(with goal of remaining on bar for full set)


5-4-3-2-1 of:

Power Cleans


OR/L1: scaled

L2: 135/95

L3: 165/115

29 September 2015




On Ramp/L1: Dip Support hold 5-10 sec

L2/3- 6 ring dips



14 KB Clean (7 each arm L3/2-2/1.5 OR/L1- scaled)

14 Goblet Squats

Run 400m

On Ramp: 3-5 rounds for time, 100-200m run

26 September 2015


8am Running Club
**new location- see Community Board post for info!**

Olympic Lifting 8:30am and 1pm
40 min running clock
20 min to establish 1RM Clean and Jerk
Rest 5 mins
Thruster @ 25% of above
at 25 min, 28 min, 31 min
at 35 min establish a “heavy” 3 Rep Snatch Balance

Competition Class 9:30am and 2pm
5 rounds (each round for time)
8 hang power clean
8 burpee over box jump
8 front rack lunges
90 sec rest

Rx: 135/95#

25 September 2015



Run 1 mile

Row 2k

Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

24 September 2015



Work to a heavy:

1 Power Snatch

2 Hang Squat Snatch 1 from Hip 1 from Knee


Run 800

Rest 2mins

Run 400

19 September 2015


Running Club, 8am

Olympic Lifting, 8:30am and 1pm

Competition Class, 9:30am and 2pm



23 September 2015





AMRAP 9 of:

9 KBS, 1.5/1

9 Burpees

9 KBS, 1.5/1

9 Box Jumps, 24/20

On Ramp/L1: Scale weight/heights as needed

Rest Approximately 2 mins

Sled Pull with Rope hand over hand 2x

L3-1 45lbs

L2-1 25lb

L1-1 Empty Sled