April 2013

WOD: “Hortman” Complete as many rounds as possible in 45 minutes of: 800m run 80 squats 8 muscle ups Enlarge image U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, […]

WOD: A. Power Snatch 1-1-1-1-1-1 E3MOM B. 12-9-6-3 reps for time of: power snatch 95/65 burpees *MUSCLE UP WORKSHOP* 11am-12pm There will be muscle-ups coming up in both Sunday’s and Wednesday’s WODs, so come in and work on your muscle up technique today!

WOD: Complete the following for time of: 25 OH walking lunges 20/14 ball 25 WBS 20/14 10′ 250m row 25 T2B 25 WBS 20/14 10′ 250m row 25 lateral jumps over wall ball 25 WBS 20/14 10′ 250m row 25 hip extensions 25 WBS 20/14 10′

WOD: A. Push Press 3-3-3-3-3 E3MOM B. 15 minute AMRAP 5 HSPU 10 pull ups 15 hand release push ups 20 ab-mat sit-ups un-anchored *REMINDERS*Muscle-up workshop this Saturday, April 10 at 11am (sign up on MBO) Plant-Based Party this Saturday, April 20 at 10am (sign up via email or at the gym)

WOD: A. Back Squat 5-10-20-10-5 E3:30MOM B. 5 minute AMRAP 400m run max reps burpee box jumps 24″/20″ *REMINDERS*Muscle-up workshop this Saturday, April 10 at 11am (sign up on MBO) Plant-Based Party this Saturday, April 20 at 10am (sign up via email or at the gym)

WOD: A. 30 Turkish get ups (15 each arm) not for time B. 2 rounds for time of: 100 double unders 50 shoulder to overhead 95/65 25 T2B

WOD: A. Power Clean 1-1-1-1-1-1 E2:30MOM B. 15 minute AMRAP 10 KBS 32kg/24kg 10 box jumps 24″/20″ 10 ring dips

WOD: “Joshie” 3 rounds for time of: 21 dumbbell/kettlebell snatch right arm 40#/30# or 16kg/12kg 21 L-pull-ups 21 dumbbell/kettlebell snatch left arm 40#/30# or 16kg/12kg 21 L-pull-ups Snatches are FULL squat snatches Enlarge image In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

WOD: 7 rounds for time of: 7 push jerk 155/105 7 CTB pull-ups 7 burpees

WOD: A. Hang Squat Clean 2-2-2-2-2-2 E2:30MOM B. Sprint WOD: Complete AFAP for time: 250m row 10 hang squat clean thrusters 95/65 rest approximately 3 minutes Repeat 2 more times for a total of 3