Monthly Archives: September 2017

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“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.

September 28, 2017

“Eliminate the unnecessary.”

Partner WOD:

8 Rounds

20 Kettle Bell Swings (55/35)

18/12 Calorie Row

10 Clean & Jerks (115/75)

September 26, 2017

“Your actions will ALWAYS speak louder volumes than your words.”

Strength:

1:1 Run/Rest

Total Distance in __ Minutes

WOD:

18-15-12-9-6-3

Deadlifts (255/175)

Box Jumps (30/24)

September 22, 2017

“Do your actions match your ambitions?”

Strength:

Snatch Press

WOD:

6 Rounds

Wall Balls

Burpees

:40 Work

:20 Rest

September 21, 2017

“This place will change you if you let it.”

Strength: Deadlifts

WOD:

1200m Run

60 KB Snatch (55/35)

30 Thrusters

September 19, 2017

“Knowledge will give you power. Character will give you respect.”

Strength: Push Jerk

WOD:

4 Rounds

13 Hang Squat Clean (135/95)

9 Toes to Bar

6 Pull Ups

3 Chest to Bar

1 Bar Muscle Ups

September 15, 2017

“Don’t blindly follow someone because of their status.”

Strength: Close Grip Bench

WOD:

Buy In:

90 Kettle Bell Swings

5 Rounds

10 Shoulder Press

30 Double Unders

Cash Out:

Sled Pull

September 14, 2017

“Just take small steps everyday in the right direction.”

WOD:

15min AMRAP

300m Run

15 Overhead Squats

15 Box Jumps

September 12, 2017

“Be yourself, because everyone else is already taken.”

Strength: Back Squat

WOD:

4 Rounds

:30 Work

:30 Rest

10m Sprint

Burpees to Bar

Push Press (95/65)

September 11, 2017

“Never Forget”

Row 1001 meters

Run 1000 meters

Then 11 reps of the following:

Box Jumps (36″/26″)

Thrusters (135/95)

Burpee Chest to Bar Pull-ups

Power Cleans (185/125)

Handstand Push-ups

Deadlifts (275/175)

Kettlebell Swings (#70/53)

Push Jerk (185/125)

Toes to Bar

Finish With

Run 1000 meters

Row 1001 meters

The workout itself is completely symbolic of 9/11. The 2001 meter run/row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11).

1st Annual Bellator Backs the Bortherhood 5k Poker Run this Saturday.

Registration starts at 8:00

Run starts at 9:00