September 2014

WOD: “LUCE” 3 rounds for time of: run 1K 10 muscle-ups (or 10 double push-up burpees) 100 squats *this will be conducted without a weight vest* Enlarge image Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, […]

In-House Team/Couples Competition! Three WODs, Three Divisions, Three Winners! First Heat starts at 830am. Come out and support your fellow athletes! Reminder: All regular classes are canceled today.

WOD: A. 1 power clean to 3 thrusters E2MOM for 10 minutes B. Sprint Sets: 3 rounds for time of: 22 power cleans 95/65 RX+ 1115/80 (55 and over 75/55) 16 pull-ups RX+ chest to bar 10 thrusters 95/65 RX+ 115/80 (55 and over 75/55) rest 2 minutes between rounds Score = total time minus 4

WOD: A. Split or Power Jerk 3-2-2-1-1 E2MOM B. Complete the following for time: 200m run 30 KBS 24kg/16kg RX+ 32kg/24kg 200m run 30 box jumps 24″/20″ RX+ 30″/24″ 400m run 20 KBS 24kg/16kg RX+ 32kg/24kg 400m run 20 box jumps 24″/20″ RX+ 30″/24″ 200m run 30 KBS 24kg/16kg RX+ 32kg/24kg 200m run 30 box jumps

WOD: With a continuously running clock, complete the following: 1000m row or 1000m run Exactly at the 4 minute mark, complete: 5 rounds for time of: 10 deadlift over the bar burpees 245/165 15 WBS 20/14 10’/9′ clear line 30 double unders Score is what the clock says when you finish. You must wait for the

WOD: A. Bench Press: 6 sets of 8 reps E2MOM B. 10-9-8-7-6-5-4-3-2-1 reps of: chest to bar pull-ups ring dips elevated hand release push-ups (2 45# plates/ 1 45# plate) or HSPU

WOD: “Jag 28” Complete the following for time: 800m run 28 KBS 32kg/24kg 28 strict pull-ups 28 KB hang clean & jerk, (2) 32kg/24kg 28 strict pull-ups 800m run Enlarge image U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North

WOD: Complete the following for time of: 200m run 30 burpees 15 OHS 95/65 RX+ 135/95 (55 and over 75/55) 400m run 20 burpees 20 front squats 95/65 RX+ 135/95 (55 and over 75/55) 600m run 15 burpees 25 back squats 95/65 RX+ 135/95 (55 and over 75/55) 800m run 10 burpees 30 deadlifts 95/65 RX+

WOD: A. In 10 minutes, build up to a 2RM TnG power clean B. Complete 4 rounds for time of: 400m run 2 power cleans 165/115 RX+ 205/140 (55 and over 115/80) 2 rope climbs 15′ RX+ males: 2 legless, females: 1 legless, 1 with legs (55 and over 1 rope climb) 2 power cleans 165/115

A. In 15 minutes, achieve a 20 rep max OHS from the floor B. 11 minute ascending AMRAP of: 1 muscle up or 1 burpee pull-up 2 shoulder to overhead 95/65 or 75/55 3 OHS 95/65 or 75/55 2 muscle ups or 2 burpee pull-ups 3 shoulder to overhead 95/65 or 75/55 4 OHS 95/65