(240) 317-5303

Tuesday February 27th

Skill: 

GHD Sit Up

Accessory Work:  

Spend 5 minutes working on kipping/butterfly form in pull ups.  

WOD:

400M Run

21 Pull Ups

400M Run

15 Pull Ups

400M Run

9 Pull Ups

Monday February 26th

Accessory Work: 

Band Pull Apart

Skill: 

Max height box jump from a standing position.

WOD:
4RFT
8 Deadlifts 185/155
12 Wall Balls 30/20
4 Box Jumps 30/24

L3: Rx
L2: 155/125 – 20/14 – 24/20
L1: 135/95 – 14/10 – 20/12

Thursday February 22nd

WOD:

For Time:
21 KB Swings 2/1.5pood
1 Legless Rope Climb  
18 KB Swings 2/1.5pood
1 Legless Rope Climb
15 KB Swings 2/1.5pood
1 Legless Rop Climb
12 KB Swings 2/1.5pood
1 Legless rope climb
9 KB Swings 2/1.5pood
1 Legless rope climb

L3: Rx
L2: Leg assisted 1.5/1
L1: Scaled to ropes on rig/pulls

ROMWOD

COME JOIN US AT 7:30 FOR 18.1 ANNOUNCEMENT!!

Wednesday February 21st

WOD:

"3333333"

AMRepsAP 3 Mins

18 Overhead Squats (115/75)

18 Burpees over Bar

Max Cal Assault Bike

3 min rest

AMRepsAP 3 Mins

15 OH Squats (115/75)

15 Burpees over Bar

Max Cal Assault Bike

3 min rest

AMRepsAP 3 Mins

12 OH Squats (115/75)

12 Burpees over Bar

Max Cal Assault Bike

3 min rest

AMRepsAP 3 Mins

9 OH Squats (115/75)

9 Burpees over Bar

Max Cal Assault Bike

L3: Rx

L2: 95/55 Cal on Rower

L1: 75/35 Cal on Rower

Score is Cal for each round

Tuesday February 20th

Strength:

:20 minutes to build to a heavy:

Power Clean + Hang Power Clean + Jerk  

WOD:

EMOM 10  

Double Unders

L3: 30 DUs
L2: 20 DUs
L1: :30 of attempts or SUs  

Saturday February 17th

Hero WOD "T"
5 Rounds For Time
100M Sprint
10 squat clean thrusters (115/75)
15 KB swings (2/1.5 pood)
100M sprint
Rest 2 MInutes

L3: Rx
L2: 8 Squat Clean Thrusters, 12 KB Swings, same sprint distance
95/65lbs  1.5/1 pood
L1: 8 Squat Clean Thrusters, 12 KB Swings, same sprint distance
65/45 1/.5 pood

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afganistan.  Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina.  His favorte movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children Elijah, Laura Bella and Avery.