“Fran-wich” or “Run Fran Run” 1 Mile Sprint ‘Fran” 21-15-9 Barbell Thrusters (95/65) Pull Ups 1 Mile Sprint This is the farewell WOD for Lt. Mike that is [...]
“McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Corporal Ryan C. McGhee, 21, was killed in action on May [...]
Strength: Snatch 3-3-3-3-3 Then, 10 kettlebell sumo deadlift high pulls and 10 burpees over a 12″ hurdle AMRAP for 2 minutes, followed by 1 minute of rest. AMRAP for 4 minutes, followed by [...]
Strength: Front Squat 5-5-5-5-5 Then, Tabata intervals of: Abmat sit-ups Squats Push-ups Pull-ups A Tabata interval is eight rounds of 20 seconds of work followed by 10 seconds of rest. Complete [...]
Happy Birthday Ronda!!! This one is for you… (Our gift to Ronda is that there is no burpees and she LOVES toes to bar!) Strength: Cleans – work up to heavy single Then, as many rounds [...]
Strength: Push-press 3-3-3-3-3 Then, as many rounds and reps as possible in 20 minutes of: Run 200m with medicine ball (20/16lb) 21 Kettlebell swings (24/16k) 15 Push-ups [...]
Three 7-minute AMRAPs at three stations with at least 7 minutes of rest between. Score is combined total rounds and reps. Athletes work for 7 minutes then act as judge to count off their partner [...]
