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Strength: Strict Press 5-5-3-3-3 Then, as many rounds as possible in 20 minutes of: 5 Ring dips 10 Push-press (95/75 lb) 15 Sit-ups 20 Deadlifts (using the same bar)

“Blake” U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was [...]

Saturday Gone Bad 3 or 5 rounds for time with one minute fest between rounds KB Swings 24/16K Wall Balls 20/14# Burpees Sit Ups Box Jumps 24/20″

Please join us Monday, May 30th for a Memorial Day Hero WOD. We will get started at 10:00 so please come out in remembrance of the brave men and women that have given the ultimate sacrifice.

30 Minute clock starts for workout: First run one mile for time, then complete the 30 minute workout with as many rounds as possible of: 15 Box jumps (24/20″) 15 Any way ground to overhead [...]

21-18-15-12-9 reps of the following three moves: Total Step ups onto 20” box with plate OVH (45/25) Each side Sledgehammers (16lb) AbMat sit ups But wait there’s more!!! 5 Burpees after [...]

Strength: Cleans 5-5-3-3-3 What a Clean should look like! 3 Rounds for Time: 5 Cleans (135-85#) 10 Toes to Bar 15 Burpees (Yeaaaaa Burpeessss) 20 AbMat Sit Ups 25 Squats  

                    After one of the WODs last week Betty told me that before she started training with us she would have never competed in an [...]

Skill: KB Clean & Jerk (OR NEWBIE – kb swing or 1 arm swing) OHS single arm – FORM AMRAP 20 minutes 10 Push ups with release at bottom 5/5 KB Clean & Jerk (24/16K) 5/5 one arm OHS [...]

Deadlift (learn form or) work up to heavy single 15 Deadlifts (185/145lb) 15 Wall balls (20/14lb) Run 400m 10 Deadlifts 10 Wall balls Run 400m 5 Deadlifts 5 Wall Balls Run 400m Finisher: Max hold [...]