September 5, 2017

“Are you willing to put in the time?”

Strength: Push Press

WOD:

3 Rounds

1:00 Each

Kettlebell Swings

Wall Climbs

Overhead Lunges

Rest

Hotshots 19

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

September 1, 2017

“Interest and commitment, there is a difference.”

Strength:

Floor Press/Bench Press

WOD:

1000m Row

50 Toes to Bar

100 Double Unders

August 31, 2017

“Knowledge is just knowledge, but knowledge applied is power.”

Strength: Back Squats

WOD:

10 Bear Crawls

60 Wall Balls

8 Bear Crawls

40 Med Ball Push Ups

6 Bear Crawls

20 Med Ball Squat Cleans

August 30, 2017

“Suffering is the most powerful agent of change.”

WOD: AMRAP

Burpee Box Jump Overs (24/20)

Run

Strength: Snatch Press

August 29, 2017

“Don’t be the passenger to your own life. Grab the wheel and drive.”

Strength: Front Squat

WOD: For Time

15-10-5-10-15

Power Cleans

Hand Stand Push Ups

August 28, 2017

“The level of effort you tolerate from yourself will define your life.”

Strength: Deadlifts

WOD:

“Helen”

3 Rounds for Time:

400m Run

21 Kettlebell Swings (55/35)

12 Pull-Ups

Collin Hero WOD

Collin Thomas  |  Age 33  | Morehead, Kentucky

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

August 25, 2017

“Everything succumbs to hard work over time.”

Skill: Double Unders

WOD:

1-2-3-4-5

Rope Climbs

5-10-15-20-25

Ring Dips

10-20-30-40-50

Straight Leg Sit Ups

August 24, 2017

“Failure is a filter to find success.”

NWOB-Competition (Few Changes) Partner WODS

WOD 1
AMRAP – 12 min
10 Russian KB Swings  (53/35)
10 Power Snatch (75/55)
10 Box Jumps/Step Ups (24/20)

Rest 3:00

WOD 2
AMRAP – 10 minutes
10 WB’s (20/14)
10 Hang Power Cleans (65/45)

Rest 5:00

WOD 3
(15 Min Time Cap)
For Time:
500M Row
15/10 Thrusters (65/45)
15 Burpee Box Overs (24/20)