Friday 21/07/30

Dynamic Warm Up- Mobility Prepare for: A. Strength: Back Squat 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep (Score is Weight) B. Metcon: “Nate” 20 Min AMRAP: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Chief Petty Officer Nate Hardy was killed Sunday February 4th during […]

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Thursday 21/07/29

Dynamic Warm Up- Mobility Prepare for: A. Metcon: 4 Rounds for time of: 20 KB Swing Green/Blue (Russian) 10 KB Goblet Squats 20 Strict Press (10 each arm) 10 Turkish Get Ups (5 each arm)  Rest 3 Minutes.  Then 800m Run for time *2 separate scores RFT and 800m Run  

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Tuesday 21/07/27

Dynamic Warm Up- Mobility Prepare for: A. Strength: Strict Press 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. (Score is Weight) B. Metcon: “McGhee” 30 Minute AMRAP (As Many Reps As Possible) 5 Deadlifts (275 / 205 lbs) 13 Push-ups […]

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Monday 21/07/26

Dynamic Warm Up- Mobility Prepare for: A. Strength: Deadlift 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. B. Metcon: “Santora” 3 Rounds For Reps: 1 Minute, Squat Cleans (155 lbs / 105 lbs) 1 Minute, 20 foot shuttle sprints (20 […]

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Thursday 21/07/22

Dynamic Warm Up- Mobility Prepare for: A. Metcon: “Up Hill Both Ways” Partner Wod 17 min AMRAP of: P1 3… cal Assault Bike + 1 Turkish get-up Blue/Yellow -Switch- P2 does 3… cals + Reverse bear crawl across gym Each round cals will increase by 3 on the bike and 1 on the get-up and bear […]

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Friday 21/07/09

Dynamic Warm Up- Mobility Prepare for: A. Strength: Back Squat 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep (Score is Weight) B. Metcon: “Jenny” Army Capt. Jennifer M. Moreno died October 6, 2013 serving during Operation Enduring Freedom. Capt. Moreno, 25, of San Diego, CA, assigned to […]

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Wednesday 21/07/07

Dynamic Warm Up- Mobility Prepare for: A. Strength: Strict Press 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep (Score is Weight) B. Metcon: “Danny” Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant […]

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Tuesday 21/07/06

Dynamic Warm Up- Mobility Prepare for: A. Strength: Deadlift 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep (Score is Weight) B. Metcon: “Mr. Joshua” Joshua Harris | Age 36 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by […]

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Monday 21/07/05

Dynamic Warm Up- Mobility Prepare for: A. Metcon: “1776” 13 movements for 13 colonies completing 136 reps of each movement, which equals 1776 total reps completed, representing the year of our independence! For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) […]

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Friday 21/07/02

Dynamic Warm Up- Mobility Prepare for: A. Strength: E2MOM for 20 Min Hang Clean and Jerk (above knee) Build to a heavy 1 RM for the day. B. Metcon:  Dedicated to U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, who was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near […]

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