Monthly Archives: April 2015

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WOD 4-20-15

For Time:

200m Run

Then;

10,9,8,7,6,5,4,3,2,1

Thrusters (105/75)

1,2,3,4,5,6,7,8,9,10

Burpee over the bar

Finish with a

200m Run

 

 

 

Hero WOD-McGhee

McGhee
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.

As many rounds as possible in 30 min
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

WOD 4-17-15

10 min AMRAP

10 Hang snatches (75/45)

10 Front Rack Stationary Lunges

10 Shoulder Press

 

“Motivation is what gets you started. Habit is what keeps you going.”
Jim Ryan

 

WOD 4-16-15

For time:

400m run

5 Burpees

200m run

10 Burpees

400m run

15 Burpees

200m run

20 Burpees

400m run

“Brett Allen” 4-15-15

“Brett Allen”

For time:
1000m row
100 double unders
54 wall balls (20/14)
54 kettle bell swings (55/35)
54 sit ups

“I have fought the good fight, I have finished the race, I have kept the faith.” 2 Timothy 4:7

In Loving Memory of Brett Allen 11/21/1960-04/15/2014

image

WOD 4-14-15

12 min AMRAP

12 toes to bar

12 push press (95/65)

12 back squats (95/65)

 

Strength

5 Deadlifts

EMOMx8

 

WOD 4-13-15

3 rounds for time

400m run

20 box jumps (24/20)

15 Kettlebell Sumo deadlift high pulls (55/35)

 

 

Strength:

Hang Squat Clean

 

2015 Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

2015 Open 15.4

Rx’d

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Scaled

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses (115/75) or (95/65)
10 cleans

2015 Open 15.3

Rx’d

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Scaled

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders