A. Push Press 3-3-3
B. 6 rounds
200m Run
15 Wallballs (20/14)
10 Push Press (95/65)
5 Ring Dips
Rest Day
Remembering the Fallen Warriors of Extortion-17. Fair Winds and Following Seas.
"31 Heroes"
AMRAP in 31 minutes (with a Partner)
8 Thrusters (155/105 lbs)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When
Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while
Partner 2 continues the workout where Partner 1 left off.
"Michael"
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
"He who dares to die, to lay his life on the Altar of this Nation's need, is beyond doubt the noblest development of mankind."
-General Douglas MacArthur
Open Gym -or-
Suggested WOD
5 rounds
15 Wallballs (20/14)
12 Push-ups
9 Power Cleans (135/95)
A. Press 5-5-5-5-5
B. 9 min AMRAP
Ascending ladder by 3
3 Thrusters (95/65)
3 T2B
6 Thrusters
6 T2B
9 Thrusters
9 T2B
Etc.
A. Power Clean 3-3-3-3-3
B. 15-12-9-6-3
Deadlifts (225/155)
GHD Sit-ups*
*Sub = 2x AbMat Sit-ups
A. Front Squat 5 RM
B. 21-15-9
DB Power Snatch (50/35)
Calorie Row
Directly Into:
21-15-9
Box Jumps (24/20)
Pull-ups
Rest Day
We're trying something a little different this week. The WOD will be on Wodify. I'll be using this site to announce upcoming events like 31 Heroes coming up on August 5th. Follow the link and join our Team.
Rest Day
Partner Hero WOD "RJ" Five rounds for time of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups
*Divide the work any way you like with one partner working at a time.
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
"Nasty Girls" 3 rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
The "Original" Nasty Girls WOD.
Nicole, Eva and Annie.
How many of you have been around this long?
Post to comments.
Open Gym -or-
Suggested WOD
For time
70 Burpees
60 Sit-ups
50 KBS (1.5/1)
40 Pull-ups
30 HSPU
A. OHS 3-3-3-3-3
B. For time
400m run
30 Box Jump-overs
30 Walking Lunges
30 Power Snatch (75/55)
30 T2B
30 Power Snatch (75/55)
30 Walking Lunges
30 Box Jump-overs
400m run
A. Deadlift 3 RM
B. 8 rounds
20s KBS (1.5/1)
10s Rest
20s R-arm KB Squat (front rack)
10s Rest
20s L-arm KB Squat (front rack)
10s Rest
A. Clean & Jerk 1 RM
B. 4 rounds
30 Push-ups
20 Front Squats (115/75)
20 Push-press (115/75)
30 GHD Sit-ups
Partner WOD 1k Row (split)
50 Burpees
50 Box Jumps
800m Run (Split)
"Daniel" For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups
Post time to comments.
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.