06/03/2019

HERO WOD

“Whitten”
5 RFT
22 Kettlebell swings (70/55)
22 Box jump (24″/20”)
400m Run
22 Burpees
22 Wall balls (20/14)

US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. 

06/01/2019

9:00 AM – WOD

10 RFT
6 Wall Balls (20/14)
4 Burpees
2 Thrusters (115/75)
Then
400m D-ball Burden Carry (50/35)
Then
10 RFT
6 Wall Balls (20/14)
4 Burpees
2 Thrusters (115/75)
Then
400m D-ball Burden Carry (50/35)

10:30 AM Barbell Club

3 Position Clean 5x(1+1+1)
1 High hang+1 Mid hang+1 Full
5x(1+1+1) @ 70-75%

Split Jerk 4 x 3
4 rounds @ 2:30
3-3-3-3 @ 70%

High Bar Backsquat 4 x 3
3-3-3-3
add weight/round

05/31/2019

Strength/Skill

Back Squat 5×3
5 Rounds @ 2:00
3-3-3-3-3
65%-70%-75%-80%-AHAP

WOD

EMOM 19
Max American KBS (55/35)
Max KB Goblet Squat
Max Russian KBS
Rest
Post: 3 Separate Max Totals

05/30/2019

Strength/Skill

Deadlifts 6×2
6 Rounds @ 2:30
A1. 2 Reps Deadlifts @ 85%-90%
2-2-2-2-2-2
A2. Muscle Ups 5/3 reps or
10 Ring Dips

WOD

2 RFT
10 Burpees
5 Box Jumps (24″/20″)
10 Burpee Box Jumps
5 Box Jumps
10 Burpees
100 Double Unders

05/29/2019

Strength/Skill

EMOM 10
1 Power Clean + 1 Hang Clean
Start @ 45%-50%
add weight/round

WOD

FT:
400m run
15 Clean & Jerks (135/95)
3 Rope Climbs
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb

05/27/2019

HERO WOD – “Murph”

For Time

  • 1-mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1-mile Run

​**If you have a 20 lb vest, wear it.

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

05/25/2019

9:00 am – WOD

Partner Wod For Time
400 m Burden carry (135/115/95)
100 Wall Balls (20/16/14)
100 Slam Balls (50/35)
100 Sit-ups
400m Burden carry

10:30 am BARBELL CLUB

Tall Snatch 4 x 2
add weight/round
Snatch 6 x 1 @ 80-85%
Snatch Pull 5 x 1 @ 100%+

 

 

05/24/2019

Strength/Skill

Bench Press 5×3
5 Rounds @ 2:30
A1. 3 reps Bench Press

add weight/round
A2.5 reps DB/KB Pendlay Row
AHAP

WOD
AMRAP 15
10 Deadlifts (185/115)
40 DUs
10 Ring Dips

05/23/2019

Strength/Skill

Deadlift 4×12
4 Rounds @ 2:30
start @ 40% of 1RM add weight/round

WOD

6 RFT
8 DB Cleans (50/35)
10 Burpees
12 Box jumps (24″/20″)