Category Archives: Workout of the Day

1. Press: 3,3,3,2,2,2,1,1,1 2. 10 Rounds  for time of: 2 Muscle ups 4 Kettlebell swings @ 2 pood 6 Kettlebell swings @ 1.5 pood 8 Kettlebell swings @ 1 pood

Make sure you bring a vest tomorrow guys. 1. For 20 minutes: Odd minutes: 2 Back squats Even Minutes: 1 power clean 2. BRENTON 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 wifeContinue reading “WOD Monday November 11th”

1.Work up to a max load of this complex:  Hang clean/ Front squat x 2 / Jerk 2. For time: Ring pushups x 30 Double unders x 40 Burpees x 50 Sit ups x 60

  TOMMY V In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008. First posted 12 March 2008 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9Continue reading “WOD Thursday November 7th”

1. Deadlift: 5,5,5 2. For time: 25 Deadlifts @ 225 500 meter row 25 Box jumps @ 30″ 25 Deadlifts @ 135 500 meter row 25 Box jumps @ 20″

1. Accumulate max distance of handstand walks for 5 minutes 2. Every 2 minutes for 20 minutes: 1 press. 2 push press, 3 jerks, 4 Burpees

Beginning of the month. Rent is Due. Thanks. 1. For 20 minutes:  On the odd minutes: 2 front squats  On the even minutes: 1 Power snatch 2. 5 rounds for time of: 5 Power snatches @ 115/ 75 lbs 5 broad jumps 6′ / 4 ‘ 

The gym will be closed Tomorrow for afternoon classes and on Friday November 1st.  Sorry for the inconvenience. JORGE U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico duringContinue reading “WOD Thursday October 31st”

1. Weighted pullup: 3,3,3,3,3 2. Turkish get up: 12 minutes to find max for the day 3. For time: 75 lb thruster x 30 Burpees x 20

1. Split jerk: 3,3,3,2,2,2,1,1,1 2. 8 rounds for time of: 4 Hand stand pushups 6 Deadlifts @ 315lbs