by Stefani | Mar 29, 2017 | WODs
Skill/Strength/Buy-in: 20 min to find best Clean and Jerk WOD: In 8 minutes: 800m run AMRAP: Ground to Overhead (60-70% 1 RM Clean and Jerk) Use a weight you can touch and go for most reps. Score is total ground to overhead reps completed. HAPPY...
by Stefani | Mar 27, 2017 | WODs
Skill/Strength/Buy-in: Weighted Dips 5-5-5 WOD: 1/2 Murph {20 min cap} Performed as Chipper 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed by enemy forces during a...
by Stefani | Nov 18, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: Eva, Partnered All reps are partnered, even the run/row distance (400m run-each partner runs together, for the row-400m rows as partner rests-then switches ). Break reps as needed. 5 RFT Run/Row 800m (3 rounds running, 2 rowing-in any...
by Stefani | Oct 17, 2016 | WODs
Skill/Strength/Buy-in: Movement review WOD: “Badger” 3 RFT 30 Squat Cleans 95/65 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December...
by Stefani | Aug 15, 2016 | WODs
Skill/Strength/Buy-in: 1RM Front Squat WOD: Twisted Cindy 100 Double Unders 2 rounds of Cindy 800m run 2 rounds of Cindy 60 Wall Balls 20/14 2 rounds of Cindy 40 KBS 53/35 2 rounds of Cindy 20 Front Squats 115/80 25min Time Cap Cindy: 5 Pull-ups 10 Push-ups 15 Squats...
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