3 Minute AMRAP: 3 Deadlifts @275/185 3 Bar facing burpees 3 Min. rest 3 Minute AMRAP: 5 Deadlifts @225/155 5 Bar facing burpees 3 Min. rest 3 Minute AMRAP: Bar facing burpees   Post WOD Strength: Hollow Rocks 40 seconds Read More …

3 Rounds for Time: 30 Double unders 21 Wall balls @20/14-lb. to 10′ 30 Double unders 15 Box jumps @24″/20″ 30 Double unders 9 Hang power snatch @95/65

10 Rounds For Time: 5 Power Cleans 155/105-lb. 10 Walking lunges Post WOD Strength: Overhead KB walks down and back length of gym (180′) x3 each arm

“Donny” 21-15-9-9-15-21 reps for time of: 225 pound Deadlift Burpee U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, Read More …

For Time: 50 Calorie Row 50 Shoulder to Overhead @95/65 50 Front squats *June 21, 2016 retest

In pairs for time: 400m. run with 35/25-lb. plate each 50 Ground to overhead at 115/75 400m. run with 35/25-lb. plate each 40 Ground to overhead at 115/75 400m. run with 35/25-lb. plate each 30 Ground to overhead at 115/75 Read More …

“Cindy” 20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Air squats Post WOD Strength:  10-1-10-1 Strict press

Dumbbell 16.5 For Time: 21-18-15-12-9-6-3 Dumbbell thrusters* Dumbbell facing burpees *athletes choose weight. Post WOD: Accumulate 2 minutes in handstand hold (wall or freestanding)

4 Rounds for Time: Run 800 meters Rest 3 minutes

Jenny Complete as many rounds as possible in 20 minutes of: 45-lb. overhead squats, 20 reps 45-lb. back squats, 20 reps 400-meter run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Read More …