Mon. 01/11/21 Happy Birthday Alina, Donnie & Rodrick!! Strength – 16min. EMOM Squats -…
Mon. 01/11/21 Happy Birthday Alina, Donnie & Rodrick!! Strength – 16min. EMOM Squats – Odd Min. – 2 Front Squats Even Min. – 4 Back Squats Wod – For Time Perimeter + Patriot Run 100 Double Unders (Sub 150 Singles) 20 Burpees to 6” Target 100 Double Unders (“ “) Perimeter + Patriot Run
Thurs. 01/07/21 Happy Birthday Courtney!! Wod – For Time 4 Rounds Patriot Run Red…
Thurs. 01/07/21 Happy Birthday Courtney!! Wod – For Time 4 Rounds Patriot Run Red Brick KB Farmers Carry* @ 24/20 12 Deadlifts @ 155/123 18 KBS @ “ “ *Single Arm FC, switch arms @ RB
R.E.D. Friday 01/08/21
Hero Wod – Oscar 23min. AMRAP – 9 Devil’s Press @ 40/25 20 Alt. DB Lunges @ “ “ 9 DB Push Press @ “ “ 20 Sit Ups Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the…
Tues. 01/05/21 Power Cleans – Build To Heavy Unbroken 3 Reps Wod – For…
Tues. 01/05/21 Power Cleans – Build To Heavy Unbroken 3 Reps Wod – For Time 5 Rounds 50 Double Unders 18-15-12-9-6 Bar Facing Burpees 5 Power Cleans @ 135/95