Monthly Archives: March 2016

1234: Glen

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. Written Sept. 2012 Our Dear Friend Glen, I (we)… Read More »

Category: WOD

1233:

Kelly Ogawa 1233: Thursday 3/31 WU: WOD: 5 rounds (your slowest round is your time) Row 300 m 12 burpees rest 2 minutes WOD 2: Minute 1: 12 GTO 75/53 Minute 2: Rest Minute 3: 9 GTO 95/65 Minute 4: Rest Minute 5: 6 GTO 115/85 Minute 6: Rest Minute 7: 3 GTO 135/95 If… Read More »

Category: WOD

1232:

1232: Wednesday 3/30 WOD: 4 RFT 15 kb swings 70/53 15 pull ups 15 box jumps 400 m run STRENGTH: push press 3 rep max

Category: WOD

1231:

1231: Tuesday 3/29 WU: WOD 1: EMOM x12 3 Hang power snatch 60% of today on the odd minutes 40 DU/30 SU on the even minutes WOD 2: 3 RFT 10 f. sqaut (same load as HPC) 10 pull ups 10 burpees STRENGTH/SKILL: 10X1 Clean & Jerk (progressive wt. gain) Lifting is fun. Work with… Read More »

Category: WOD

1230:

1230: Monday 3/28 WOD: 16.5 wrap up or – 20 minutes of: 2/4/8 pull ups 10 bb OHS or air squats 5 T2B or V-ups run 100 m STRENGTH: b. press 1, 3 or 5 rep max (mandatory spotter) log score

Category: WOD

1228: 16.5 – 5:30 wod party and BBQ

Don’t forget to come down to the BBQ at the box starting around 5:30 pm. DM will grill 8lbs of Tri-tip and provide beer and refreshments. Please feel free to bring a side dish if you would like. Please come out Saturday at 9am to support my wife Nikki in her effort to run in… Read More »

Category: WOD