A. Strength: Work up to heavy 3 Rep Back Squat B. 4 Rounds for time: 10 Slam Balls (30/20) 10 Back Squats (M:185/155/135/115-W:115/105/95/75) 20 Box Jumps (24/20″) C. NFT – 50 Knee-ups on turfRead more

4 Rounds: 2:00 of work/1:00 Rest #1- 2:00 AMRAP: 5 Strict Pull-ups + 5 Burpees (jump 6″) 1:00 REST #2- 2:00 AMRAP: 5 Bench Press (155/105) + 1 Wall Walk 1:00 RESTRead more

A. 00:00-10:00 to complete: (rest in time remaining) 50 Double Unders (3:1) 21 Deadlift (225/155) 50 Double Unders (3:1) 15 Deadlift 50 Double Unders (3:1) 9 Deadlift 50 Double Unders (3:1) B. 10:00 – 20:00 10:00 AMRAP: 20 WallBall (20/14) & 300 Meter Row C. 20:00 – 30:00 3 Rounds: 30 Lunge Steps (ea=1) & 2 Rope Climbs * score A time & AMRAPRead more

“Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings   Enlarge image Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.Read more

A. Strength: Press in Clean 4 – 4 – 4 – 4 B. 3 Rounds for time: 20 Thrusters (M:95/75/65-W:65/55/35) 30 Hollow Rocks 400 Meter Run (500 Row Sub if weather bad) 1:00 RESTRead more