Wed. 12/15/21
Skills – Bent Over Barbell Rows – 5 x 8-12reps SuperSet w/ Push Ups – 5 x 5-8reps Wod – For Time 3 Rounds 400m Run 6 Front Squats @ 115/85 8 Pull Ups – Into – 2 Rounds 10 Bar Facing Burpees 200m Run
R.E.D. Friday – 01/21/22
Hero Wod – Caroline 3-7-11-14-11-7-3 Deadlifts @ 225/135 Box Jumps @ 24/20 Cal. Row Dedicated to Caroline Joy Schollaert, a member of the Coast Guard HITRON in Jacksonville, FL, who was killed while apprehending an ongoing car break-in on Aug. 3rd, 2021. This workout was created in her honor by her fiancé Nate, who is…
Tuesday 03/01/22
Happy Taco Tuesday!! Wod – For Time (35min. Cap) Buy In – 400m Run 10 Rounds 5 Shoulder to Overhead @ 135/95 10 Burpees Over Bar 200m Run
Thurs. 08/05/21
Wod – For Reps (20min. Cap) Death By… KBS @ 24/16 5min. Rest, Then Wod – 10min. EMOM 150m Row
