'Inch by Inch'

   Thursday, April 30, 2015 ‘Inch by Inch’ WARNING: Please wear long socks, shin guards, long pants Skill: Rope Climbs WOD: 22 Min AMRAP Run 200m 15 Wall Balls 3 Rope Climbs 15 KB Swings (70/53) 15 Burpees to Bar 15 Box Jumps (watch video and follow link to...

Hero WOD "Feeks" aka "Psychological Warfare"

  Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting...

'Partner Madness'

    Saturday, April 25, 2015 ‘Partner Madness’ For Time: Row 1200m 75 Wall Balls 100 Situps 75 Ring Rows Run 800m 100 Plate Squats 75 Plate Burpees 400m Run with KB...

'Lets Get It Over With'

    Friday, May 1, 2015 ‘Let’s Get It Over With’ WOD: 13 Min AMRAP 6 Front Squats (165/115) 6 Push Ups 6 Air Squats

'Quick Hips'

    Wednesday, April 29, 2015 ‘Quick Hips’ SWOD: 1RM Squat Clean WOD: 3 rds for time: 15 Squat Cleans (135/95) 10 Push Press 5 Deadlifts Row 300m