Fri 8/28 Comp

View Public WhiteboardConditioning 4 Rounds: 500 Meter Row 10 OHS (155/105)EMOMX12: 1) 2 Front Squats 2) 2 Snatch grip push press 3) 3 Clean grip Deadlift […] Read More >>

Friday 8.28.15

View Public Whiteboard3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups […] Read More >>

Thurs 8/27 Comp

View Public WhiteboardFor Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereBarbell Conditioning 5-4-3-2-1 of: Power Cleans, 185/135 Thrusters, 185/135 […] Read More >>

Thursday 8.27.15

View Public Whiteboard15min EMOM min1- 30sec Wall Balls min2- 5 Burpee Pullups min3- 15 Russian KB Swings min4- 30 sec Max Calorie Row min5- 30-40m Sled Push * Record Wall Ball Reps […] Read More >>

Wednesday 8.26.15

View Public Whiteboard9-7-5 Muscle-ups Snatch, 135#/95# […] Read More >>

Tues 8/25 Comp

View Public WhiteboardBarbell Conditioning 50 Snatches for time, 135/95Odd Object Conditioning 2 RFT: 100m Sled, 225/155 200m KB Farmers Carry, 2/1.5Rowing EMOMx24: Odd: 200m Even: Rest The goal is to have every round be within 1 second of each other. * Record worst time […] Read More >>

Mon 8/24 Comp

View Public WhiteboardConditioning With a running clock: 1. At the 0:00 “Elizabeth” 21-15-9 of: Power Cleans, 135/95 Ring Dips At the 10:00 12-9-6 of: Hang Squat Cleans, 155/105 Strict Ring Dips At the 20:00 9-6-3 Squat cleans 205/145 Muscle ups/ C2B3. Gymnastics EMOMx5: Muscle ups Practice – The idea here is to move better […] Read More >>

Monday 8.24.15

View Public WhiteboardL2/3 9min AMRAP 10 Calorie Row 15 KB Swings (70,53#) 5 HSPUL1 9min AMRAP 10 Calorie Row 15 KB Swings ( […] Read More >>

Fri 8/21 Comp

View Public WhiteboardConditioning 6 Rounds for time of: 5 Unbroken Strict Press – as heavy as possible 20/15 cal Row 25 Abmat Sit ups Rest 1 min between roundsRowing 5x300m, 1 minute rest […] Read More >>

Friday 8.21.15

View Public Whiteboard5 Strict Shoulder Press 3 Push Press 1 Split Jerk3x Clean Pull from Hip, midthigh, below knee 3x High Pulls 3x Drop Catch (toes- ears- drop)21-15-9 Pullups & Wallball * 5min cap (2min rest) 15-12-9 Calorie Row & Burpees Record total time minus 2 min rest […] Read More >>