HAPPY 4th of JULY!!! “WHITE” Five rounds for Time: 15′ Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.   She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.Read more

A. “Air Force” – For time – 18:00 CAP 20 Thruster (95/65) 20 SDLHP 20 Push Press 20 OHS 20 Front Squat *at start and EMOM = 4 Burpees B. 5 Rounds NFT – 30 Crunches & 20 SupermanRead more

A. Legless Rope Climb Skills 4 if you have them, Rope Pull-up practice if not B. 4 Rounds for Max Reps 1:00 Slam Ball (30/20) 1:00 Double Unders 1:00 Ring Dips 1:00 REST C. NFT – 4x25M Planche Crawls, rest between setsRead more

A. 6:00 EMOM – Push Press+Push Jerk+Split Jerk (increasing) B. 4 Rounds 500 Meter Row 15 S.T.O.H. (M:135/115/95,W:95/75/65) C. Shoulder MobilizationRead more

A. Warm up to Deadlift Weight B. OT8:00 for 3 Rounds (24:00) 800 Meter Run (600 option) 12 Deadlift (225/155) 30 Ab Mat Sit-ups (20 GHD option) *rest in any time remainingRead more