Saturday, March 28, 2015

8 AM
Open Gym

9 AM
Partner WOD
*from CrossFit 417

Complete the Following for Time
150 Box Jumps (24/20″)
100 Pull-ups
150 Push-ups
100 KB Swings (55/35 lbs)

*partition the reps however you’d like

10 AM
Hero WOD


5 Rounds for Time
7 Muscle-ups
21 Sumo-deadlift High-pulls (95/65 lbs)


1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Friday, March 27, 2015

5 to 10 Minutes
Clean & Jerk Technique

“Annie Full of Grace”
Double Unders
*After each round, complete 6 Clean & Jerks (135/95 lbs)

3:30 Cardio Load
For Time
50 Overhead Walking Lunges (45/25 lbs)
50 KB Swings (55/35 lbs)
50 Sit-ups
50 Air Squats
*Every time you break, you must Run 100m (3 Wall Touches depending on the weather)

Monday, March 23, 2015

Weighted Good Morning

*perform Pendlay Rows x 8 after each working set

3 Rounds for Time
Run 400m
21 KB Swings (55/35 lbs)
12 Pull-ups

3:30 Cardio Load
(35 Minute Cap)
4 Rounds for Time
Run 400m
20 DB Thrusters (35/25 lbs)
20 Burpees
40 Sit-ups
20 DB Lunges (35/25 lbs)
20 Ring Rows

Saturday, March 21, 2015

8 AM
Open Gym

9 AM
Partner WOD

For Time
(Top to Bottom to Top)
Run 100m
10 Wall Balls (20/14 lbs)
10 Ring Rows
Run 200m
20 Wall Balls
20 Ring Rows
Run 300m
30 Wall Balls
30 Ring Rows
Run 400m
40 Wall Balls
40 Ring Rows
Run 500m (Run this once)

*Partition the reps however you’d like, but both partners must complete each Run simultaneously with 1 MedBall between the pair. You may pass it back and forth or have one partner carry it the entire time.

10 AM
Hero WOD


10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds


U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.