Skill Practice: Double-unders (or if you have your double-unders down, use the time to practice something you suck at). Then, for time: Run 800m Two rounds of: 35 Squats 35 Knees to elbows 35 [...]
Strength: Strict Press 5-5-3-3-3 Then, as many rounds as possible in 20 minutes of: 5 Ring dips 10 Push-press (95/75 lb) 15 Sit-ups 20 Deadlifts (using the same bar)
“Blake” U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was [...]
Please join us Monday, May 30th for a Memorial Day Hero WOD. We will get started at 10:00 so please come out in remembrance of the brave men and women that have given the ultimate sacrifice.
30 Minute clock starts for workout: First run one mile for time, then complete the 30 minute workout with as many rounds as possible of: 15 Box jumps (24/20″) 15 Any way ground to overhead [...]
21-18-15-12-9 reps of the following three moves: Total Step ups onto 20” box with plate OVH (45/25) Each side Sledgehammers (16lb) AbMat sit ups But wait there’s more!!! 5 Burpees after [...]
Strength: Cleans 5-5-3-3-3 What a Clean should look like! 3 Rounds for Time: 5 Cleans (135-85#) 10 Toes to Bar 15 Burpees (Yeaaaaa Burpeessss) 20 AbMat Sit Ups 25 Squats
Skill: KB Clean & Jerk (OR NEWBIE – kb swing or 1 arm swing) OHS single arm – FORM AMRAP 20 minutes 10 Push ups with release at bottom 5/5 KB Clean & Jerk (24/16K) 5/5 one arm OHS [...]
