Monthly Archives: August 2015


August 2015

WOD 08/17/15


WOD 08/17/15 Test: Max Height Box Jump Conditioning: 5 Rounds of: 750m Row 1min Rest

WOD 08/17/152015-08-17T06:21:31+00:00

WOD 08/14/15


  WOD 08/14/15 WOD A) 10 EMOM of: (1 Power Clean+1 Jerk)x3 (135#/95#) WOD B) 1 Pull-up + 1 Handstand Push-up *With a continuously running clock, add 1 rep to each movement every additional min. Continue as long as possible or until workload exceeds the one min time frame.  

WOD 08/14/152015-08-14T05:06:15+00:00

WOD 08/13/15


  WOD 08/13/15 Strength: Work up to a "Heavy" Overhead Squat Conditioning: 12min AMRAP 21 Sit-ups 12 Ring Dips    

WOD 08/13/152015-08-13T05:35:24+00:00

WOD 08/12/15


  WOD 08/12/15 21-15-9-3 rep rounds: Front Squats (95/65) Pull-up With a 400m Run between rounds

WOD 08/12/152015-08-12T06:15:05+00:00

WOD 08/11/15


    WOD 08/11/15 Strength: Deadlifts 60x5 70x4, 80x3, 85x2x2 Conditioning: 15min AMRAP 250m Row 25 Push-ups

WOD 08/11/152015-08-11T05:08:49+00:00

WOD 08/10/15 Hero WOD “Morrison”


    WOD 08/10/15 Hero WOD "Morrison" 50-40-30-20-10 rep rounds of: Wall ball shots, (20/14) Box jump, (24/20) Kettlebell swings (53/35) Army Spc. Donald (Scott) Morrison, 23, died September 26, 2010 while serving during Operation Enduring Freedom in Afghanistan. Morrison died as a result of wounds received when insurgents attacked his military vehicle with and [...]

WOD 08/10/15 Hero WOD “Morrison”2015-08-10T05:05:18+00:00


  WOD 08/07/15 Strength: 3min Max Effort Back Squat (Body Weight) Conditioning: 15 min Max Effort Run for Meters


WOD 08/06/15


    WOD 08/06/15 -Kettlebell Swings (53/35) -Lunges -Abmat Sit-ups -Double Unders The reps will be 10/10/10/50 20/20/20/50 30/30/30/50 40/40/40/50

WOD 08/06/152015-08-06T05:30:45+00:00

WOD 08/05/15


  WOD 08/05/15 Strength: Back Squat 65%x3, 75%x3, 85%x2, 90%x1 Conditioning: 3 Rounds for time of: Row 1000 meters 20 Pull-ups 30 Box jumps (24/20)

WOD 08/05/152015-08-05T04:59:59+00:00

WOD 08/04/15 Hero WOD “Omar”


  WOD 08/04/15 Hero WOD "Omar" For time: 10 Thrusters (95/65) 15 Bar-facing burpees 20Thrusters 25 Bar-facing burpees 30 Thrusters 35 Bar-facing burpees U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, [...]

WOD 08/04/15 Hero WOD “Omar”2015-08-04T05:37:00+00:00