Greatness From Small Beginnings
9/11 Memorial WOD: For Time: 2001m. Run 110 Step ups @24″/20″ 18 Rounds of: 9 Burpees 11 Walking lunges, alt. We complete this WOD every year in memory of those fallen in the terrorist attacks on September 11, 2001. The Read More …
Sumo Deadlift 5-3-3-1-1-1 reps. Practice hollow-holds for 10 minutes June 14, 2019 Retest
3 rounds for time of: 15 power snatches 15 thrusters 30 bar facing burpees Men: 95 lb. Women: 65 lb. May 1, 2019 Retest
With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of: 200-meter farmers carry with both dumbbells 35-lb. weighted pull-ups, 10 reps 55-lb. dumbbell power snatches, 20 reps, alternating arms *due to equipment, a 50lb. dumbbell will be used instead Read More …
AMRAP x15 10 front rack back step lunges, alt. 25 double unders 10 kettlebell swings 25 double unders Men: 95lb. barbell, 70lb. KB Women: 65lb. barbell, 53lb. KB
Athlete skill/Make-up Day
Run or row 5,000 meters Compare to 5/30/2019
Complete as many rounds as possible in 15 minutes of: 400-m run 10 back squats Men: bodyweight Women: 70% BW rest 3 minutes For time: 150 double unders 75 alternating jumping lunges
“Do Work” In teams of 2 or 3 45 minute AMRAP! Buy-in 1 mile ruck, then rounds of: 10 Tire flip jump throughs, alternating 15 syncro burpees over the pack 200m. jug carry
Jenny Complete as many rounds as possible in 20 minutes of: 45-lb. overhead squats, 20 reps 45-lb. back squats, 20 reps 400-meter run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Read More …