(240) 317-5303

Wednesday, March 1, 2017

Skill:  Kipping Pull-ups/ CTB

WOD: 
4 rounds for time

Run 400
15 Power Cleans
15 CTB

L3: 135/95
L2: 115/75
L1: Scale

Saturday, March 4, 2017

930 HERO Wod “Gallant”

For Time:
Run 1 mile w/ 20# medball
60 Burpee Pull-ups
Run 800 w/ 20 # ball
30 Burpee Pull-ups
Run 400 w/ 20# ball
15 Burpee Pull-ups

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

1030:  17.2 Makeup

Thursday, March 2, 2017

Skill:  3 Rounds Not For Time:

Row 10 Cal

3-5 Hips to Rings

5-10 SHSPU

WOD: 
Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1 

“climbing”

Tuesday, February 28, 2017

Skill:  Rowing – Spend 10 min improving rowing technique and skills

WOD:
Row 50 cal
100 Double Unders
100 Air Squats to med ball target
100 Double Unders
50 Cal Assault Bike

Monday, February 26, 2017

Strength: Take 25 min to establish a 3RM back squat

WOD: 
30-24-18-12

Wallballs
GHD Situps

L3: 30/20
L2: 20/14 (Ab Mat Situps)
L1: Scale

Saturday, February 25, 2017

Hero WOD “DT”
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.

5 rounds 4 Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

L3: 155/105
L2: 115/75
L1: Scale

**1030am class is a 17.1 makeup class**

Thursday, February 23, 2017

Skill:  3 Rounds Not For time:

10 unbroken wallballs
5-10 unbroken TTB
10 Deadlifts 185/135

WOD:
3 Rounds for Time:
Row 1000m
Run 800m

Wednesday, February 22, 2017

Strength:   Take 15 min to establish 1RM Snatch

WOD:  
“Amanda”
9-7-5 
Muscle ups
Squat Snatch

L3: 135/95
L2: 115/75
L1: Scale