Latest Wods

For Time (Teams of 2)
60 Strict HSPU
50 Syncro T2B
40 Front Squats (155/105)
30 Syncro KB Swings (70/53)
200 ft KB Lunge (70/53)*
*Both partners Lunge 200ft

Front Squat (Heavy 3)
In 10 mins work up to a Heavy 3 rep
For Time:
100 Power Cleans (135/95)
Every min on the minute perform 5 Bar facing Burpees until completion
20 min Time Cap

5 Rounds:10 DB Deadlifts (50/35)10 DB Hang Cleans (50/35)10 DB Front Squats (50/35)10 DB Shoulder to Overhead (50/35)

"Fran"21-15-9 Thrusters, 95# / 65#Pull-ups

Front Squat (8x2 @80%)Every 1:15 mins
"Jerry"For Time: 1-Mile Run2k Row1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Teams of 2
100 GHD's
* partner holds plank (elbows)*
60 Power Snatch (135/95)
75 GHD's
* partner holds plank (elbows) *
45 Power Snatch (135/95)
50 GHD's
* partner holds plank (elbows) *
30 Power Snatch (135/95)

Shoulder Press (8x2 @80%)Every 1:15
For Time:100 Wall Balls (20/14)50 Cal. Row30 Burpee Pull Ups

"Happy Birthday Jessica Hunsucker"28 min Amrap28 Wall Balls (20/14)28 Hang Power Cleans (95/65)28 Burpees

For Time:800m Run15 Power Snatch (135/95)400m Run15 Power Snatch (135/95)800m Run

"Ralph"4 Rounds for time of:8 Deadlifts, 250#16 Burpees3 Rope Climbs, 15'600m RunIn honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006To learn more about Ralph click here