Group Warm Up. 2 Rounds 250m Row 20 Sit Ups 15 Jumping Air Squats 10 Burpees WOD. “Magic Mel” For Time* 70 KBS (53/40) 60 DUs 50 cal Row 40 Box Jumps (24/20) 30 S2OH (115/75) 20 Burpees 10 Strict HSPU *Time cap 35 mins
Tuesday, 10-06-2015 Read More »
Group Warm Up. 2 Rounds 250m Row 20 Sit Ups 15 Jumping Air Squats 10 Burpees WOD. “Magic Mel” For Time* 70 KBS (53/40) 60 DUs 50 cal Row 40 Box Jumps (24/20) 30 S2OH (115/75) 20 Burpees 10 Strict HSPU *Time cap 35 mins
Tuesday, 10-06-2015 Read More »
Crushing the Gnar Gnar Teams of 4, preferably 2 guys, 2 girls Start running clock: Each team has 15′ to establish a 1RM of clean & jerk using two bars. Each pound of team weight takes off 1 second from total team time (800 lbs = 800 seconds removed). At exactly 15′ mark, the
Saturday, 10-03-2015 Read More »
Crushing the Gnar Gnar Teams of 4, preferably 2 guys, 2 girls Start running clock: Each team has 15′ to establish a 1RM of clean & jerk using two bars. Each pound of team weight takes off 1 second from total team time (800 lbs = 800 seconds removed). At exactly 15′ mark, the
Saturday, 10-03-2015 Read More »
Strength. Snatch WOD. “Happy Hour”. 8 Rounds for Time 3 Snatches 5 T2B 7 Box jump overs (24/20) L1(95/65) L2(115/85) L3(135/95) Cash Out. Shotgun a beer in the parking lot. Really.
Friday, 10-02-2015 Read More »
Skills. Rope climbs and Tire flips WOD. For Time* 6 Tire flips Murphy Loop 1 Leg blaster (20 air squats, 20 lunges, 20 jumping lunges, 20 jumpies) 1 Rope climb 8 Tire flips Murphy loop 1 Leg blaster 1 Rope climb 10 Tire flips Murphy loop 1 Leg blaster 1 Rope climb 12 Tire flips Murphy loop
Thursday, 10-01-2015 Read More »
Strength. Power Cleans WOD. “80 Spot” 20 Deadlifts (265/185) 20 S2O (135/95) 20 OHS (115/75) 20 Wall Balls (20/14) Cash Out. 4x 6-8 reps strict pull ups or horizontal ring rows Mobility. Foam roller and lacrosse ball
Wednesday, 09-30-2015 Read More »
Warm Up WOD. “Jacked and Tanned”. For Time* 100 Alternating bicep curls 5 Squat cleans (85% of 1 Rep Max) 10 Burpees and jump on plate 50 Sit ups 50 Push ups 50 Sit ups 50 Push ups 50 Sit ups 50 Push ups 10 Burpees and jump on plate 5 Squat cleans 2000m Row
Tuesday, 09-29-2015 Read More »
Strength: Squat Therapy Week 1 20 Rep Back Squat Cycle Workout of the Day: AMRAP 12′ 10 DB thrusters (25+/15+) 10 renegade rows (25+/15+) 20 Double unders Cash-out: for quality, focus on explosiveness, no rebounding 4 x 5 high box jumps
Monday, 09-28-2015 Read More »
“Magnum 445” Magnum 445 the name of the SH-60 Aircraft that former FireBase member Nate Hemphill’s close friend LT Rob Elortegui was the pilot of. He and 2 other sailors died 10 years ago on 9/24 during a training mission off the coast of North Carolina. The two other sailors who died that night were LT Nick
Saturday, 09-26-2015 Read More »
