Monthly Archives: February 2017

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Strength: Push Press

Open WOD 16.4
Complete as many rounds and reps as possible in 13 minutes of:

55 Deadlifts (M=225lbs, F=155lbs)
55 Wallballs (M=20lb 10′, F=14lb 9′)
55 Calorie Row
55 Handstand Push-ups


Complete as many rounds and reps as possible in 13 minutes of:

55 Deadlifts (M=135lbs, F=95lbs)
55 Wallballs (M=20lb 9′, F=10lb 9′)
55 Calorie Row
55 Hand Release Push-ups

Hero WOD: Chris Kyle

Christopher Scott “Chris” Kyle (April 8, 1974 – February 2, 2013) was a United States Navy SEAL and known as the most lethal sniper in American military history, with 160 confirmed kills.

Kyle served four tours in the second Iraq war, and was awarded the Bronze and Silver Star medals multiple times. Iraqi insurgents dubbed him the “Devil of Ramadi” and offered a bounty for his head. He was shot twice, and was involved in six IED attacks.

Kyle decided to spend time with his family and was honorably discharged from the U.S. Navy in 2009. He remained in the spotlight after leaving the Navy and wrote a New York Times bestselling autobiography, American Sniper. Kyle was shot and killed at a shooting range by a fellow veteran on February 2, 2013, near Chalk Mountain, Texas.”

Chris Kyle:’Devil of Ramadi’

3 Rounds For Time of:
40 x Thrusters (95/65)
40 x Burpee Pull Ups
40 x Box Jumps (24″/20″)
40 x Calorie Row

3 Rounds represent his wife and two children left behind.

The 4 movements represent Chris’s 4 tours in Iraq.

The total reps for each round equaling 160 represent his total confirmed kills.


Strength: Bench/Floor Press & Good Mornings

Ascending Ladder for 8 Minutes:
3 Hang Snatch (95/65)
3 Burpees
6/6, 9/9…

Ascending Ladder for 6 Minutes:
3 Sumo Deadlift High Pulls (95/65)
3 Burpees
6/6, 9/9…


50 Wall Balls
100 Double Unders
Max Bar Muscle Ups


Max Calorie Row

Bear Crawls
50 Wall Balls
Max Double Unders