05.01.15 Friday

WOD: Chris Kyle Memorial WOD The Legend WOD Click here to learn more about the cause! 1 Round for Time: 4 Pistols 25 KBS (53/35) 50 Push Ups 75 Pull Ups 50 Push Ups 25 KBS (53/35) 4 Pistols ___________________________________________________________________________ CF...

04.30.15 Thursday

STRENGTH Bench Press 75%x5, 85%x3, 95%x1 or more Last round, as many reps as possible Cycle 1, Week 4 WOD Take 20 minutes to work into a heavy single Clean & Jerk Clean can be any style – Squat, Power, or Hang Jerk can be power or Split...

04.29.15 Wednesday

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: Mr. Joshua Five rounds for time of: Run 400 meters 30 GHD Situps...

04.28.15 Tuesday

STRENGTH: Deadlift 75%x5, 85%x3, 95%x1 or more Last round, as many reps as possible Cycle 1, Week 4 WOD 5min AMRAP 5 Power Cleans (125/95#) 100m Sprint Rest 1min 5min AMRAP 5 Push Press (105/75#) 100m Sprint...

04.27.15 Monday

STRENGTH: BackSquat 75%x5, 85%x3, 95%x1 or more Percents are off of 90% of 1RM. Last round, as many reps as possible Cycle 1, Week 4 WOD: 3 Rounds: 1min Alternating DB Snatch (35/25#) 1min Hollow Body Rocks 1min Lunges w/ 1-DB at chest 1min HR Push Ups Rest 1min...