Monthly Archives: March 2017

1563: DT

In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device. Davis is survived by his wife, Megan; and 1-year-old son, T.J. DT: 5RFT 12 DL 155/115 9 hang power… Read More »

Category: WOD

1562:

Touchdown wisdom! 1563: Thursday 3/30 STRENGTH: DL 5×2 climbing Gymnastic training: EMOM 10 1 L-sit pull up 1 strict pull up 1 strcit T2B 1 kipping CTB No break off pull up bar. focus on accuracy of movement while maintaining quiet body position throughout. wod/conditioning: 3RFT Run 400 m rest 1 minute

Category: WOD

1561:

A look says it all. GK getting it done during 17.5 1562: Wednesday 3/29 STRENGTH: press 4×6 superset 4×10 db push press wod: EMOM 16 10 power cleans 135/95 or 95/65 12 burpees 5 clusters 135/95 or 7 clusters 95/65 30 DU Conditioning: 8 hang power cleans round 1,2 power cleans round 3,4 8 burpees… Read More »

Category: WOD

1561:

Please claim your lost and found item if you see it here. Thank you. 1561: Tuesday 3/28 STRENGTH: b squat 4×8 wod: amrap 14 10 power snatch 75/55 run 200 m Conditioning: 10 hang power snatch run 200m

Category: WOD

1560:

Sunday scoreboard watch. 1560: Monday 3/27 STRENGTH: EMOM 6 clean and push jerk (Touch N Go) wod: amrap 15 A. 0-5 min. 5 pull ups, 10 push ups, 15 squats B. 5-10 min. 10 abmat sit ups, 6 KTE, 3 T2B C. 10-15 min. 5/10/15 Conditioning: Amrap 15 4 pull ups 5 push ups 8… Read More »

Category: WOD

1558:

Aerial noon class! Don’t forget to come down for Pizza and beer Friday night @ 5pm for the 17.5. wod: Conditioning 10 rounds 9 thrusters 35 DU/SU 4 one legged burpees run 200 m 17.5 10 RFT 9 Thrusters 95/65 35 DU Scaled versions of 17.5 also available.

Category: WOD