August 2016

WOD: A. Strict Press: 6 – 5 – 4 – 3 – 1 E3MOM B. 3 x 3 minute AMRAPs of: 3 muscle-ups OR 3 chest to bar pull-ups and 3 dips 6 sumo deadlift high pull 95/65 or 75/55 6 HSPU OR 6 strict press 95/65 or 75/55 rest 1 minute between each AMRAP; pick up […]

WOD: “Maupin” 4 rounds for time of: 800m run 49 push-ups 49 sit-ups, ab-mat unanchored 49 air squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior

WOD: A. EMOM for 10 minutes: Even: 10/8 calorie row RX+ 12/10 calorie row Odd: 10/8 over the bar burpees RX+ 12/10 over the bar burpees B. For Time: 600m run 6 front squats 165/115 RX+ 185/125 (MRX 135/85) 30 hip extensions 6 over the bar burpees rest 2 minutes 600m row 6 front squats 165/115 RX+ 185/125

WOD: A. Deadlift: 6 – 5 – 4 – 3 – 1 E3MOM B. “D.T.” 5 rounds for time of: 12 deadlifts 155/105 9 hang power cleans 155/105 6 shoulder to overhead 155/105 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was

WOD: A. Bench Press: 6 – 5 – 4 – 3 – 1 E3MOM B. With a continuously running clock: 0:00 – 1:00: max reps Russian KBS 24/16kg RX+ 32/24kg (MRX 20/12kg) 1:00 – 2:00: rest 2:00 – 3:00: max reps hand release push-ups 3:00 – 4:00: rest 4:00 – 8:00: 400m run for time At

WOD: A. Build up to a 2 rep TnG squat snatch E2MOM x 10 minutes B. “Full Throttle” by DB 4 rounds for time of: 40 double unders 2 squat snatch 95/65 RX+ 135/95 (MRX 75/55) 250m row 2 squat snatch 95/65 RX+ 135/95 (MRX 75/55) rest 1 minute after each round Score = total time minus 3

WOD: A. Back Squat: 6 – 5 – 4 – 3 – 1 E3MOM B. 15 minute AMRAP of: 5 front squats 135/95 (MRX 95/65) 1 rope climb 15′ or 10 pull-ups (MRX 10′ or 5 pull-ups) 5 back squats 135/95 (MRX 95/65) 10 pull-ups or 1 rope climb 15′ (MRX 5 pull-ups or 10′) rest 2

WOD: A. 15 minutes to establish a 1RM strict press B. 4 minute AMRAP of: 10 HSPU or 10 dips or 10 ring push-ups 10 box jumps or step ups 24″/20″ rest 2 minutes 4 minute AMRAP of: 10 shoulder to overhead 75/55 or 95/65 or 115/80 or 135/95 30 double unders rest 2 minutes 2 minute AMRAP of: 5

WOD: “Mr. Joshua” 5 rounds for time of: 400m run 30 GHD sit-ups 15 deadlifts 250/170 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

WOD: A 16 minutes to establish a 1RM power clean and a 500m row best time B. For Time: 250m row 30 power cleans 95/65 RX+ 115/80 (MRX 65/45) 30 toes to bar 500m row 20 power cleans 115/80 RX+ 135/95 (MRX 75/55) 20 toes to bar 250m row 10 power cleans 135/95 RX+ 155/105 (MRX