August 17, 2017

"If you want to be tougher mentally, be tougher. Don't meditate on it." -Jocko Willink

Skill Work: Pistols & Handstands

WOD
30-20-10
Toes to Bar
Box Jumps

August 16, 2017

"Success can never be purchased at a discount."

Strength:
Shoulder Press & Hold

WOD: 4 Rounds AMRAP
1:00/Work 1:00/Rest
Hang Cleans (135/95)
Calorie Row
Ring Push Ups

August 15, 2017

"Wisdom is knowing the right path to take. Integriry is taking it regardless of critics."

Strength:
Back Squats

WOD: For Time
1200m Run
30 Burpee Pull Ups
800m Run
20 Burpee Pull Ups
400m Run
10 Burpee Pull Ups

August 14, 2017

“If you find a path that has no obstacles, it probably doesn’t lead to anything of value.”

Strength:
1 Rep Power Snatch

WOD:
12 Min AMRAP
*EMOM Complete 5 Wall Ball Sit Ups (20/14)
AMRAP Wall Balls

Memorial Day Murph

Only One Class on Memorial Day

“Murph”

1 mile Run

100 Pull ups

200 Push ups

300 squats

1 mile run

5-27-17

“Chris Kyle”

1 mile run
5 Rope Climbs
Then
4 RFT
20 KB Swings 53/35#
20 Box Jumps 24″/20″
Then
5 Rope Climbs
1 mile Run

The Numbers:
1 mile for each of his children
4 tours of duty in Iraq
10 total wall climbs for years of service
160 total reps for number of confirmed kills

5-26-17

Hero WOD:

DT
5 Rounds
Deadlift, 12 reps
Hang clean, 9 reps
Push jerk, 6 reps
(155/105)

Ab AMRAP

5-25-17

Strength:
Deadlifts

WOD:
2 Rounds
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots

15 Min Time Cap

5-24-17

Strength:
SnatcH Complex

WOD:
1000m Row
40 Back Squats (135/95)
400m Back Pedal

5-23-17

Strength:
1 Rep Push Press

WOD:
15 Min AMRAP
5 Wall Climbs
10 Box Jumps
15 Air Squats

EMOM 5 Sit Ups