W.O.D.

  • Saturday July 30



    Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.



    WOD
    AMRAPx20

    "Jack"

    Complete as many rounds as possible in 20 minutes of:
    10 Push Presses 115/85
    10 KB Swings, 1.5/1 pood
    10 Box jumps, 24/20


  • Friday July 29th

    WOD
    Rest Day
    Closed


    Go enjoy a movie with the family. Relax, spend the day and 

  • Thursday July 28th

    WOD

    AMRAPx15

    3 HSPU
    6 Power Cleans 185/125
    9 TTB
    12 Wallballs

  • Wednesday July 27th

    WOD

    AMRAPx5
    15 OHS 95/65
    20 II Unders

    Rest 2:00

    AMRAPx4
    10 Deads 185/135
    5 Lateral Burpees

    Rest 2:00

    5 Thrusters 95/65
    10 Pull Ups

  • Tuesday July 26th

    WOD


    Strength 
    1 Squat Clean + 2 Front Squats
    climbing to heavy set


    Conditioning 
    3 Rounds of "Cindy"
    1 Round of DT
    2 Rounds of Cindy
    1 Round of DT
    1 Round of Cindy
    1 Round of DT

    *Compliments of "comptrain"



  • Monday July 25th

    WOD

    Rest Day

    Open/Active Recovery
    North 11-1 and 530-7pm

    South 11-1 and 5-630pm

  • Sunday July 24th


    Southies kickin it at the 2016games


    WOD

    AMRAPx21
    15 GS Box Jumps 24/20
    10 Power Snatch 75/55
    10 Burpees
    15 KBS 1.5/1

    Fitness
    15 Step Ups
    10 Power Snatch 65/45 45/35
    10 Burpees
    15 KBS 1/25

  • Saturday July 23

    WOD

    15.4

    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Men clean 185 lb.
    Women clean 125 lb.

     Then

    EMOM x12 climbing
    Hang Power Clean
    *Heavy as possible

  • Friday July 22

    Hydrate Hydrate Hydrate.  Temps are hot which means a super hot box. Stay hydrated..


    WOD

    "Nancy"
    5 RFT of
    Run 400m
    15 OHS 95/65

    or

    "Helen"
    3 RFT of
    Run 400m
    21 KBS 1.5/1
    12 Pull Ups

  • Thursday July 21st

    WOD

    Rest Day
    Open/Active Recovery

    North 11-1 and 530-7pm
    South 11-1 and 5-630pm

  • Wednesday July 20th


    Denny Hawkins 2016 CF Games


    WOD

    Tabata Something Else
    :20/:10 and 8 intervals each of
    Pull Ups
    Push Ups
    Sit Ups
    Squats

    *This workout will be scored by your lowest set of each movement.

  • Tuesday July 19th

    WOD

    15.1 and 15.1(b)
    AMRAPx9
    15 TTB
    10 Deads 115/75
    5 Snatches 115/75

    6:00 establish 1 RM
    Snatch (any method)

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