WOD For time:95 pound Overhead squat, 30 reps7 Muscle-ups95 pound Overhead squat, 20 reps5 Muscle-ups 

WODComplete as many rounds and reps as possible in 12 minutes of:155 pound Deadlift, 15 reps15 Deficit push-ups, hands on 25 pound plates15 Box jumps, 24″ box

WOD Three rounds for time of: 50 Squats7 Bar muscle-ups135 pound Hang power snatch, 10 reps MOBILITY 

WODTABATAWALL BALL  20/14H.S.P.USLAM BALL  30/20JUMPING SQUAT

  WOD EACH MINUTE ON THE MINUTE  x  16 MINUTES BACK SQUAT  1.5 x BODY WEIGHT  x 5BURPEE  x  10 REST x 5 MINUTES MAX TOE TO BAR IN 7 MINUTES

“DT“ Five rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps Post time to comments.Enlarge image In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy […]

WOD 2 minutes ME KB Snatch 24/16kg -then (no break)- 8 minute AMRAP of: 8 Lateral Box Jumps 20″16 OH Walking Lunges 45/25# (plate)24 Pushups (hand release) -then (no break)- 2 minutes ME KB Snatch 24/16kg

15 minutes to establish a 1RM Overhead Squat. “Fran” 21-15-9 of: Thrusters 95/65  Pullups For time.  MOBILITY

WOD TEAMS OF TWO THRUSTER  95/65  x  60 BALL SLAM  30/20  x  80 BOX JUMP  x  100 PUSH-UP  x  80 PUSH-PRESS  95/65  x  60  

Barbell Work 1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set. Skill 5 minutes free-standing Handstand practice. Conditioning 50 KB Swings 32/24kg -then-3 rounds of: 100′ Bear Crawl 15 T2B […]

“Mr. Joshua“ Five rounds for time of: Run 400 meters30 Glute-ham sit-ups250 pound Deadlift, 15 reps Post time to comments. Enlarge image SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Strength Front Squat 2X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00 Conditioning 7 minute AMRAP of: 7 Bar Muscle-Ups30 Double-Unders