HERO WOD Saturday July 20th

SEE YOU GUYS AT 9:30 A.M.!

Brenton

Five rounds for time of:

100FT Bear crawl

100FT Broad-jump

*Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

WOD Thursday July 18th

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!!

SIGN UP BY AUGUST 4TH AND SAVE!!

Warm up: 2 Rounds: 6 Overhead Squat, 8 Hang Power Snatch

Every 1:30 for 20 Total Rounds, alternate each round for 10 of each:

1st Round: 1 Full Snatch + Row or Bike for remainder of the 1:30

2nd Round: Right # of Muscle ups + Row or Bike for remainder of the 1:30

*Wipe the Chalk and Sweat off of the machine when you are done with it.

WOD Wednesday July 17th

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!!

SIGN UP BY AUGUST 4TH AND SAVE!!

Warm up: Empty Bar Work

1 . 5 Sets of this Complex:

1 Clean Pull under + 1 Hang Clean + 1 Clean

2 . 5 Sets of this Complex:

1 Hang Clean + 1 Clean

3 . 5 Sets of:

1 Clean

4 . As many Rounds as possible in 8 minutes:

12 Sit ups

12 Kettlebell Sumo Deadlift High Pulls @ 70 / 53

WOD Tuesday July 16th

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!!

SIGN UP BY AUGUST 4TH AND SAVE!!

Warm up: 12 Reverse Band Fly, 12 Dumbbell Front Raise, 12 Dumbbell Tricep Extension

1 . Every 2 minutes for 6 Sets:

2 Strict Press + 2 Push Press + 2 Jerks

*Try to end heavier then last week

2 . For Time:

1000 Meter Run

80 Kettlebell Snatch (40 per arm)

60 Ring Push ups

40 Pull ups

30 Kettlebell Jumps

HERO Workout Saturday July 13th

SEE YOU GUYS AT 9:30 A.M.!

Coffland

For Time:

Hang from a pull-up bar for 6 minutes

*Each time you drop from the bar, perform:

800 Meter run

30 Push ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

WOD Thursday July 11th

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! SIGN UP BY JULY 14TH AND SAVE!!

Warm up: 50 Kettlebell Figure 8’s

Every minute for 20 minutes:

4 Wallballs

3 Pull ups

2 Wallballs

1 Pull up

*Just like anything else we do, this should be adjusted per individual. Make the numbers and movements make sense for your abilities.

*If you fail at 6 minutes, you messed up. If you finish with plenty in the tank, you messed up.