Author Archives: Joe

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.

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