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2 min Max Effort

Complete each exercise for 2 minutes rest and recover for 2 minutes.

Air Squats, Push-ups, Stationary Lunges, Sit-Ups, 10m Sprints, Calorie Row



Power Snatch

Helen 4-21-15


3 Rounds For Time

400m run

21 Kettle bell swings (55/35)

12 Pull-ups

WOD 4-20-15

For Time:

200m Run



Thrusters (105/75)


Burpee over the bar

Finish with a

200m Run




Hero WOD-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


WOD 4-14-15

12 min AMRAP

12 toes to bar

12 push press (95/65)

12 back squats (95/65)



5 Deadlifts



WOD 4-13-15

3 rounds for time

400m run

20 box jumps (24/20)

15 Kettlebell Sumo deadlift high pulls (55/35)




Hang Squat Clean


2015 Open 15.5

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

Men use 95 lb.
Women use 65 lb.