(240) 317-5303

Saturday, September 2, 2017

WOD

1 mile Run

30 Bodyweight back squats

1 mile Run

*Bar from Rack;  Every time Bar is re-racked; complete 1 run to trashcan and back.

L2: .75 BW

L1: .5 BW 

Friday, September 1, 2017

HERO WOD

“The Seven”

7 Rounds 4 Time:

7 HSPU

7 Thrusters (135/95)

7 Knees to Elbows

7 Deadlift (245/175)

7 Burpees

7 Kettlebell Swings (2/1.5)

7 Pull-ups

L2 115/75; 205/155; 1.5/1

L1: Scale

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Thursday, August 31, 2017

WOD:

WOD Starts at base of the hill:   

10 Rounds for time:

1 Hill Sprint

1 Single Arm Farmer Carry (to front door and back) 

*Alternate arms each round not mid round

Tuesday, August 29, 2017

Strength: Bench Press 

3-3-2-2-1-1-1

WOD:

100 Wallballs

Max Cal Row

8 min cap.

Score is calories rowed.

L3: 30/20 

L2: 20/14

L1: 75 wallballs / scale 

Monday, August 28, 2017

WOD:

5 Rounds For Time

12 Hang Power Cleans

12 Front Rack Walking Lunges

*Every time you drop the bar perform 12 Bar Facing Burpees

L3: 135/95

L2: 115/75

L1: scale

Saturday, August 26, 2017

WOD: 

21 Barbell Thrusters

15 Dumbbell Snatch

9 Bar MU

15 Barbell Thrusters

9 Dumbbell Snatch

6 Bar MU

9 Barbell Thrusters

6 Dumbbell Snatch

3 Bar MU

L3: 115/75 55/35

L2: 95/65 35/25

L1: Scale

Thursday, August 24, 2017

WOD:

For Time…

10 Snatch @ 135/95

10 Snatch @ 165/115

10 Snatch @ 185/135

10 Snatch @ 165/115

10 Snatch @ 135/95

*10 Burpee penalty for any missed reps.

L2: 95/65; 115/75; 135/95

L1: 75/55; 95/65; 105/75 (scale)