WOD August 22nd

Strength: 3,3,3,1 Split Jerk


3 Rounds

12 Box Jumps

10 Bench Press (BW)

8 KB Snatches 53/35#

6 Chest to Bar Pull Ups

4 Thrusters 135/95#

2 deadlift 250/135#


30 Plate Sit Ups/ 4 Rounds Tabata Russian Twists

WOD August 21st

STRENGTH: 5,5,3,3,1 Clean


3 rounds
21x Sumo deadlift high pull (95#/65#)
50m Farmers walk (2×53/36# KBs)
10x Burpees
50m Farmers walk

CORE:  30 Floor Wipers/ 50 Sit Ups

WOD August 19th

Strength: 3,3,3,1 Push Jerk


4 Rounds

10 Kb Snatches 53/35#

5 Tire Flips/sub w/ SDLHP if needed

10 Ring Rows w/ feet on a Box


CORE:  Barbell Overhead Hold 75/45#

60 sec hold

rest 30 sec

90 sec hold

rest 30 sec

120 sec hold

WOD August 17th

Strength: 5,5,3,3 Reps Hang Snatch


Timothy Davis
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Five rounds for time
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

CORE: 30 Half Moons/30 Hollow Rocks

WOD August 16th

Strength: 3×3 Shoulder Press


3 rounds

Sprint 50m

12x Burpees

7x Thrusters (135#/95#)

CORE: Tabata GHD Sit Up/ Hip Extension