Monday September 28, 2017

Wod:

Angie:
for time-


100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

you must complete all 100 before moving on to the next movement

https://www.youtube.com/watch?v=pFpJKq2J0ow

Saturday September 26, 2015

“Zimmerman”

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

 He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

25 minute AMRAP of:

11 Chest-to-bar pull-ups (to be done in the gymnasium)

2 Deadlifts, 315 pounds (must be done outside)

10 Handstand push-ups (can be done in either location- but if inside must be on the grey wall)

Friday September 25, 2015

Wod:

1 Rep Max back squat

1 rep max shoulder press

1 rep max deadlift

Thursday September 24, 2015

Wod:

10 rounds for time:

30 double unders
25 sit ups

Wednesday September 23, 2015

Wod:
to be completed inside the gymnasium

3 rounds for time:

Run 400 Meters
21 KBS 53/35
12 Pull ups

Tuesday September 22, 2015

Hero WOD:

in honor of LCDR Landon Jones and CW03 Jonathan Gibson who were killed on 22 September 2013 after there helicopter was washed over the side of their ship while conducting operations in the Red Sea.


Row 1000 Meters or Run 800 meters then:

12 min AMRAP
9 man makers 35/25
22 Box Jumps 24/20
13 KBS 70/53

Monday September 21, 2015

For time:

Row 5000 meters
or
Run 5000 meters

This can be broken up if you would like to alternate movements