1 Comment

Gimme 20

Skill

2 Push press + 2 Overhead squat

Workout:

As many reps as possible in 20 min:

20 Calorie row

20 Ring dips

20 OHS (35/45)

1 Comment

1 Comment

Falkel

Skill:

HSPU & Rope Climbs

WOD:

Falkel

25 Min AMRAP

8 HSPU

8 Box Jumps (24/30)

1 Rope Climb 

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, 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.

1 Comment

1 Comment

Return of the Mack

Teams of 2

5k Row

1k - Partner Holds a plate 

2k - Partner holds a handstand 

3k - Partner holds a plate 

4K - Partner holds a handstand 

5k - Partner holds a plate 

1 Comment

1 Comment

Odd Objects

Skill:

5 sets of:
5 Bench press
10 push ups
*increasing weight on the bench press, keep reps same on push ups

Workout:

12 min AMRAP
200m run with medball
20 GHD sit ups

1 Comment

4 Comments

Faster.

Skill:

Power clean x 3 (touch and go)

Workout:

AMRAP 3

Power cleans (115/85)

AMRAP 3 

Burpee pull ups

AMRAP 3

1 Power Clean (115/85)

1 Burpee over bar

***rest 1 min between AMRAPs***

4 Comments

3 Comments

Syncrhos

Workout:

Teams of 2:

30-20-10-20-30

Clean and Jerk (155/105)

Synchro burpee facing bar

*Clean and jerks are split, but both partsers must complete all the burpees.

3 Comments

1 Comment

Nutts

"Nutts"
For time:
10 handstand push-ups
15 deadlifts (205/250)
25 box jumps (24/30)
50 pull-ups
100 wallballs (14/20)
200 double unders
Run 400m with a plate (25/45)

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

1 Comment

1 Comment

Run to the Boat!

Workout:

Teams of 2

25 min AMRAP

250m Row

200m Run

*Partner 1 completes a full round and rests while partner 2 completes a full round

Midline Accessory:

5 sets of :

20 GHD sit ups

20 Hip extensions

1 Comment

3 Comments

OOPS!

Skill:

Muscle ups/Handstand push ups

Workout:

5 rounds for time:

5 Muscle ups

10 Handstand push ups

20 alternating DB snatches (50/35)

3 Comments

1 Comment

Leg Day

Skill:

Build to a heavy one-rep front squat

Workout:

As many rounds as possible in 8 min of:

5 Front squat (155/105)

5 Burpee facing bar

*add 1 rep to both movements every round (6-6, 7-7, 8-8....)

1 Comment

3 Comments

Sisson

Skill:

Build up to a heavy Squat Clean for 2 reps, touch and go

WOD:

"Sisson"

As many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

*If you have a 20lb. vest, wear it.

*U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

3 Comments