WOD Saturday July 4th

Two Hero’s Today guys: “Up Down’s” 12 Minute AMPAP: 40 Meter sprint 2 Burpees 40 Meter sprint 4 Burpees 40 Meter sprint 6 Burpees Etc… Wear a vest if you have one CPL Timothy M Shea 25 August 2005   At the 20 Minute Mark “Randy” For Time: 75 Power snatches @ 75 / 53Continue reading “WOD Saturday July 4th”

WOD Wednesday June 17th

Warm up: 2 minutes on a thing / empty barbell thrusters / 20 walking lunges “Daniel” For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq onContinue reading “WOD Wednesday June 17th”

WOD Tuesday March 17th

It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke 20 ish minutes to perform: Sled drag x 100′ x 5 efforts. This is for load. Go heavy. 2. For time: 400 meter run 80 sit ups 200 meterContinue reading “WOD Tuesday March 17th”

WOD Tuesday March 3rd

Warm up: Plate pump x 20 reps / 1 minute of jump rope Every 2:30 for 6 sets: The right number of strict pullups + the right number of double unders + the right number of kipping pullups or muscle ups ( should take just under under 1:30 ) 2. For time: 25 GHD SitContinue reading “WOD Tuesday March 3rd”