November 13, 2017
“Never assume that loud is strong and quiet is weak.”
Strength: Push Jerk
WOD:
3 Rounds
400m Run
20 Wall Balls
10 Deadlifts
November 9, 2017
“Back up your words with work”
Hero WOD:
“Riley”
For Time
1.5 mile Run
150 Burpees
1.5 mile Run
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
October 23, 2017
“Seek discomfort.”
Strength: Shoulder Press
WOD:
15- 12-9-6-3
Back Squats
Overhead Lunges
Sumo Deadlift High Pull
*EMOM 4 Clapping Push Ups
October 20, 2017
“If you want to make an Easy Job seem impossible, Just keep telling yourself you will start Tomorrow.”
Skill/Strength:
Ring Dips/Rope Climbs
WOD:
30-20-10
Kettle Bell Swings
Russian Twist
8-6-4
Turkish Get Up
Wall Climb
October 19, 2017
“Success is a slow process and I promise quitting won’t speed it up.”
Strength: Hang Snatch
WOD:
10MIN AMRAP
8 Toes to Bar
10 Wall Balls
October 18, 2017
“Stay focused on the Outcome you want.”
Strength: Snatch Press
WOD:
Double Fran
21-15-9-21-15-9
Thrusters
Pull Ups
October 17, 2017
“Go talk to a 3 year old to understand the importance of life again.”
Happy 3rd Birthday Jaida & Jailyn!!!
Skill: Double Under/Hang
WOD:
3 rounds for time
300m run
10 Burpees over the Bar
17 Deadlifts (225/155)
14 Box Jumps (24/20)
300m Run
October 12, 2017
“If the path before you is clear, you’re probably on somebody else’s path. Don’t be a follower.”
Strength: Back Squat
WOD:
3 Rounds
4:00 Min AMRAP
1:00 Rest
10-Handstand Push Ups
20-Kettlebell Swings
40-Double Unders
October 9, 2017
“Say a Little Less. Do a Little More.”
Strength: Deficit Deadlifts
WOD:
4 Round AMRAP
Back Squats
Push Press
Box Jumps
1:00 Rest
1:00 Work Each Exercise
“Rather fail with honor then succeed with fraud.”
WOD:
30min AMRAP
5 Deadlifts
13 Push Ups
9 Box Jumps
Ryan McGhee | Age 21
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
