Greatness From Small Beginnings
“Badger” Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December, 2007. Strength: Read More …
20.1 10 rounds for time of: 8 ground-to-overheads, 95/65 lb. 10 bar-facing burpees Time cap: 15 minutes
ACFT Prep WOD AMRAPx30 1000m. row 9 trap bar deadlifts 18 “double down” hand release burpees* ♂260lb. ♀180lb. *perform 2 tight push-ups with a T hand release (ACFT standard) for each burpee Strength: Snatch lift off + snatch (complex) (2+1)x2 Read More …
10 Rounds (12 minute cap): 5 handstand push-ups 10 wall balls 30 double unders Remaining time, AMRAP burpees
Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 3 wall walks, controlled descent 10 Dumbbell front squats ♀ 35lb. dumbbells ♂ 50lb. dumbbells
3 rounds for time of: 15 hang squat snatches Run 400m. 90 sec. plank hold ♀ 75 lb. ♂ 115 lb.
School District 8 is delayed so that means there will be no 5am or 6am class tomorrow. This looks to be a good storm, with snow expected to fall for most of the night and roads are already getting bad. Read More …
Riley For time: Run 1.5 miles 150 burpees Run 1.5 miles If you’ve got a weight vest or body armor, wear it. Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Read More …
“Stacy” Rememberance WOD 13 Minute AMRAP: 3 Burpee plate jumps 5 Plate ground to overhead 8 Box jump overs 145m. run Men: 45lb. plate, 30″ box jump Women: 25lb. plate, 24″ box jump
Strength: Hang snatch from above the knee + snatch (complex) (2+1)x3 at 65%, (2+1)x3 at 75%, (1+1)x5 at 80%+ Front squat 3 reps at 75% of your 3RM, 3 reps at 85%, 3 sets of 3+ at 92.5% Finisher: 3 Read More …