Friday 7/31

Wod

3 RFT 

20 burpees

15 t2b

10 power snatch 115/75

NBCF competitors

25 burpees

20 t2b

155/95

Thursday 7/30

Wod

Teams of two

For time

2000m run

1000m row

2000m run

1000m row

Wednesday 7/29

Strength - ground or rack

Thruster: 5-5-3-3-3-1-1-1

Wod

Amrap 7

10 thruster 95/65

30 double unders 

NBCF competitors

135/95

50 du

Tuesday 7/28

Wod

For Time

Buy in 400m run

21-15-9

Plate burpee 25/10 ---- 45/25

Pull ups ----- c2b

Cash out 400m run

Monday 7/27

Wod

4 RFT 

20 wall balls 

25 KBS 53/35 ---- 70/53

Friday 7/24

Wod 

For Time

21-15-9-15-21

Push press 115/75

Box jumps 24/20

Thursday 7/23

Wod

Team of 3-5

Funnel Style

Amrap 20

Cal Row 20/15

100m farmers carry 53/35

200m med ball carry 20/14

Wednesday 7/22

Wod

3 round for reps

1 min - pull ups --- c2b

1 min - double unders

1 min - t2b

1 min - rest

Tuesday 7/21

Wod 

For time

21 thrusters 95/65

21 KBS 53/35 --- 70/53

400m run

15 thruster

15 KBS 

400m run

9 thruster

9 KBS 

400m run

Courtesy of Ben Bergeron

Monday 7/20

Strength 

Find a heavy clean and jerk

Then, find a heavy clean

Wod

2 RFT

30 deadlift 115/75

20 hang power clean

10 push jerk

Rest 3 min

Friday 7/17

Wod

Amrap 10

25 double unders

25 abmat sit ups

25 wall balls 

Thursday 7/16

Wod -- split reps with a partner, both run together 

For Time

200m run

100 mountain climbers

200m run

80 DB snatch

200m run

60 burpees

200m run

40 HR push ups

200m run

20 v ups

200m run

Wednesday 7/15

Wod 

4 rounds for Max Reps

1 min: air squats

30 sec rest

1 min: KBS 53/35 -- 70/53

30 sec rest

1 min: pull ups -- muscle ups 

30 sec rest

Box notes:

Thursday is "Bring a Friend Day"

Tuesday 7/14

Wod 

For time

400m run

Then

21-15-9

Power Snatch 95/65

Box jump

Then 

400m run

NBCF competitors

115/75

Monday 7/13

Wod 

Amrap 8

10 shoulder to overhead 115/75

10 bar facing burpees

NBCF competitors 

135/95

Box Notes:

Thursday is "Bring a Friend Day"

Friday 7/10

BLAKE

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. 

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. 

First posted November 13 2010

Four rounds of: 

• 100 foot Walking lunge with 45lb plate held overhead
• 30 Box jump, 24 inch box
• 20 Wallball shots, 20 pound ball
• 10 Handstand push-ups

Thursday 7/9

MICHAEL 

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

First posted 15 July 2005

3 rounds -- Partner

800m run -- alternate 200m

50 supermans 

50 sit ups

Wednesday 7/8

RANDY

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. 

Our thoughts and prayers go out to Officer Simmons' wife and two children. 

First posted 13 February 2008

For time:

75 power snatches 75/55

Tuesday 7/7

HOLBROOK

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. 

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook. 

First posted January 27 2011

Ten rounds

Each round for time

25 min cap, with a partner or solo

• Thruster, 5 reps 115/75
• 10 Pull-ups
• 100 meter Sprint
• Rest 1 minute

Monday 7/6

We are going to continue celebrating Independence Day by honoring some of our heroes who have lost their lives serving our country.  This week is "Hero Week". We will do a hero workout every day this week in honor of those who have served. Perform every workout with these brave men and women in mind.

DT

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. 

First posted 13 April 2009

Five rounds of:

• 155 pound Deadlift, 12 reps
• 155 pound Hang power clean, 9 reps
• 155 pound Push jerk, 6 reps

Saturday 7/4

JACK

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 

20 min AMRAP:

10 Push-press @115/85LBS,

10 1.5 pood swings,

10 box-jumps @24"

Friday 7/3

WOD 

"Death by Power Clean"

1 power clean the first min

2 power cleans the second min

And so on until you can't complete the reps within the min

Rx 135/95

NBCF competitors

155/105

Thursday 7/2

"Bring a Friend Day"

WOD -- with partner 

2 rounds

3 min a each station for max reps

1: burpees 

2: abmat sit ups

3: KBS

Box Notes:

Friday and Saturday open gym only from 8:00 - 11:00. There will be a WOD, show up anytime!