31 May 2016

Wednesday, 1 June

Strength
Deadlift

5 x 65% (90% of your 1RM) 
5 x 75% (90% of your 1RM) 
5 x 85% (90% of your 1RM) 

WOD:
5 Rounds of:

5 Box Jumps (24/20′′)
10 Back Squats (135/95) 

30 May 2016

Tuesday, 31 May

WOD:
AMRAP 12 Mins

9 Deadlifts

6 Hang Power Cleans 
3 Push Jerks

29 May 2016

Monday, 30 May "Memorial Day"

"Murph"

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., when was killed in action in Afghanistan June 28,2005.

For time:
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile run

Advanced: wear 20 lbs weighted vest.

26 May 2016

Friday, 27 May

Strength: 
Find 1RM Press 

WOD: 
AMRAP 15 min 
10 Thrusters (75/55) 
20 Double Unders 
10 Push-ups

20 Double Unders 

24 May 2016

Wednesday, 25 May

Hero WOD - "Jag 28"

On September 29th, 2010, Senior Airman Mark Forester, beloved son, brother and friend was killed in Afghanistan while attempting to save a fallen comrade. We hope that you find Mark's example a source of inspiration, patriotism and proof that heroes are real.

Mark was a member of the 21st Special Tactics Squadron, Pope Field (formerly Pope AFB) NC. His website is dedicated to all Combat Controllers as well as US Servicemen, both past and present. We are eternally grateful for their service and sacrifice and for the freedoms we enjoy.

Mark Andrew Forester - JAG 28
(May 15, 1981 - September 29, 2010)

“I have fought a good fight, I have finished my course. I have kept the faith.” - 2 Timothy 4:7

"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

23 May 2016

Tuesday, 24 May

WOD:
EMOM for 15 min


3 Power Clean and Jerks
Adjust the weight as needed 

22 May 2016

Monday, 23 May

Strength:

Find 1RM Back Squat 

WOD: 
“Nancy” 
5 Rounds 
Run 400 meters 
15 OHS (95/65) 

20 May 2016

Friday, 20 May

DEADLIFT 5X5

(5 SETS/5 REPS/SAME WEIGHT FOR ALL 5 SETS) 

WOD:

4 ROUNDS FOR TIME

50 DOUBLE UNDERS (150 SINGLES)

15 KETTLEBELL 
SUMO DEADLIFT HIGH PULLS (PICK WEIGHT)

RUN 200M - REST EXACTLY 1 MIN BETWEEN ROUNDS. 

SCORE IS TOTAL TIME INCLUDING

18 May 2016

Thursday, 19 May

EMOM FOR 10 MINUTES:
1 POWER CLEAN AND 1 HANG POWER CLEAN. 
BEGIN WITH MODERATE WEIGHT 
INCREASE LOAD EVERY TWO MINUTES 

WOD:
AMRAP 12 MINS

4 POWER CLEANS (135/95) 
6 FRONT SQUATS (135/95) 
8 BURPEES (LATERAL JUMP OVER BARBELL)

17 May 2016

"Our Box is Hotter Than Yours" shirts have arrived!

The highly requested shirts are back!  You can purchase one (or six) at any one of our scheduled classes.  The shirts cost $25 or 100 Riyal.  We can do either USAA or Eagle Cash card transfers and of course cash.


Wednesday, 18 May

POWER SNATCH 
3X3 MODERATE WEIGHT 
3X2 (5-10#)

3X1 (5-10# to 3×2)

WOD:
FOR TIME

30 BURPEE BOX JUMPS (24/20) 
10 HSPU

20 BURPEE BOX JUMPS

10 PISTOLS

10 BURPEE BOX JUMPS

10 HSPU

5 BURPEE BOX JUMPS (24/20) 
10 PISTOLS

Tuesday, 17 May

21-15-9
Deadlift (225/155)
Bar over Burpees
2 count Russian ab twist (45/35)

2x
4 Rounds of Tabata on airdyne
4 Rounds of Tabata of GHD

12 May 2016

Friday, 13 May

Partner WOD
One partner rows 5K;
while the other partner cycles between
Handstand hold
Pull up hang
Plank
Wall sits

11 May 2016

Thursday, 12 May

7 min AMRAP
20 Hollow Body Rocks
15 Air Squats

Rest 3 minutes

5 min AMRAP
15 Jumping squats
10 GHD sit-ups

Rest 2 minutes

3 min AMRAP
5 Toes to bar
10 Jumping lunges

10 May 2016

Wednesday, 11 May

METCON (AMRAP)
Tabata Double Unders
Tabata KB Swings
Tabata Burpees
Tabata Pull-ups

09 May 2016

Tuesday, 10 May

Before everyone starts complaining about more squats read this - this is a hero WOD honoring one of our fallen brothers in arms -

First Lieutenant Travis Manion 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.


"Manion"
7 RFT
Run 400 meters
29 Squats (135)




08 May 2016

Monday, 9 May

METCON (Time)
5 Rounds
250m Row
5 Pull ups
10 Push ups
Rest 1 minute

METCON (AMRAP)
3 Minute Rep Max
Choose your rep scheme
Box jumps 
Pull ups 
Push ups

05 May 2016

Friday, 6 May

METCON (Time)
PARTNER WOD!!!
40 Partner Wall Ball shots
2000m Row
50 Deadlifts (255/185)
2000m Row
100 Sit-ups

5 minute AMRAP with Partner
Burpees

04 May 2016

Thursday, 5 May

Happy Cinco de Mayo!!!

METCOM (Time)
2 Rounds of:
3 Plank Circles with hands on Wall ball
5 Wall Climbs
3 Plank Circles with feet on Wall ball
5 Wall Climbs

AMRAP
5 min AMRAP
20 Jumping lunges
10 Push ups

03 May 2016

Wednesday, 4 April

Hero WOD -

In honor of Marine Staff Sgt. Leon H. Lucas Jr. He died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Luke for time
400m Run
15 Clean and Jerks (155/95)
400m Run
30 Toes-to-Bar
400 m Run
45 Wall Ball (20/14)
400 m Run
45 Kettle bells (53/35)
400 m Run
30 Ring Dips
400 m Run
15 Weighted lunge step (155/95)
400 m Run

02 May 2016

Tuesday, 3 April

METCON (Weight)
21 min EMOM
10 Cals on rower
10 Pull ups
4 Squat Cleans

METCON (Time)
21-15-9
Calories on rower 
Pull ups

Monday, 2 May

METCON (Weight)
4 x 10 sec front squats and 20 sec front rack hold
Rest 1 min
4 x 10 sec front squats and 20 sec front rack hold
Score is weight times reps

METCON (Time)
100 Double Unders
4 Shoulders to Overhead (135/95)
80 DU/8 S2O, 60 DU/12 S2O, 40 DU/16 S2O, 20 DU/20 S2O