WOD Thursday April 3rd

FALKEL U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel. First posted¬†August 20 2013 8Continue reading “WOD Thursday April 3rd”

WOD Tuesday March 18th

Warm up: 25 burpees 1. Weighted Pushups: 5,5,5,5,5 RAHOI U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived byContinue reading “WOD Tuesday March 18th”

WOD Friday March 14th

Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35Continue reading “WOD Friday March 14th”

WOD Wednesday January 29th

Yo. You guys should be rolling out your legs from Monday. Odds are you are going to be feeling them today. Warm up # “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)Continue reading “WOD Wednesday January 29th”

WOD Friday January 17th

Warm up of your choice 1. Handstand pushups: 3 sets of max reps Rest 3 minutes between sets 2. For time: 50 Deadlifts @ 155 / 103 lbs 50 Toes to bar or 50 Glute ham sit ups 50 Box jumps @ 24/20″ 50 Double unders * Begin the workout with 10 burpees, at theContinue reading “WOD Friday January 17th”

WOD Tuesday November 3rd

Hey guys, ¬†join us for a free workout at the Reebok Outlet Store in The Ellenton Premium Outlets! It will be an all inclusive workout and will be held at 8am on Saturday December 14th. If you participate you get 40% off the entire store directly following the workout! 1. Deadlift: 3,3,3 2. For 20Continue reading “WOD Tuesday November 3rd”