Saturday 6.9.18

Partner WOD

9am and 11am

for time
100/70 calorie row
1200m run
50 power snatches 115/80
1200m run
10 rope climbs

Benchmark WOD

10am

“The Hateful Eight”

8 rounds for time
8 push-ups
8 GHD sit-ups
8 air squats
8 pull-ups
8 deadlifts 95/65
8 hang power cleans 95/65
8 push press 95/65
8 calorie row

Friday 6.1.18

STRENGTH

hang power clean
EMOM 9
build up to a heavy set of 2

Hero WOD

“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 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 struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Saturday 5.26.18

Partner WOD

9am and 11am

teams of 3
for time (30 minute cap)
90/60 calorie row, 75 power snatches, 75 thrusters 55/45
90/60 calorie row, 60 power snatches, 60 thrusters 75/55
90/60 calorie row, 45 power snatches, 45 thrusters 95/65
90/60 calorie row, 30 power snatches, 30 thrusters 115/75
90/60 calorie row, 15 power snatches, 15 thrusters 135/85

Benchmark WOD

10am

“Linda”
10-9-8-7-6-5-4-3-2-1
deadlift @ 1.5 x bodyweight
bench press @ 1 x bodyweight
clean @ .75 x bodyweight
Set up three bars and work your way through for time.

Saturday 5.19.18

Partner WOD

9am and 11am

800m run
100 overhead squats 45/35
800m run
100 thrusters 45/35
800m run
100 front squats 45/35

Benchmark Hero WOD

10am

“Andy”

for time
25 thrusters 115/85
50 box jumps 24/20
75 deadlifts 115/85
1.5 mile run
75 deadlifts 115/85
50 box jumps 24/20
25 thrusters 115/85
(FB: wear a weight vest 20/15)

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

Saturday 5.12.18

Partner WOD

9am and 11am

teams of 2
for time (25 min cap)
400m med ball run 20/14
60 deadlifts 155/105
400m med ball run 20/14
50 hang power cleans 135/95
400m med ball run 20/14
40 front squats 115/75
400m med ball run 20/14
30 push press 95/65
400m med ball run 20/14
20 clusters 75/55

Benchmark WOD

10am

“Jack”

AMRAP 20
10 push presses 115/80
10 KB swings 53/35
10 box jumps 24/20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

The “Jack” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (100929).