Nov 2018
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
Nov 2018
“Jorge” 4 rounds for time of: Run 800m 21 Overhead Squats 21 Wallballs 30 minute time cap Rx: 75/55, 20/14 Int: 65/45, 14/10 Beg: 55/35, 12/8
Nov 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed EMOM 20 Min 1 – Row 12/8 Cal Min 2 – Power Snatch x5 Min 3 – Bike 12/8 Cal Min 4 – Power Clean & Push Jerk x5 Min 5 – Rest Rx: 135/95 Int: 115/80 Beg: 95/65
Nov 2018
A. Single-pole Ski 500m for time B. 4 Giant Sets of: 200m DB farmers walk 15 DB Floor Press 15 DB Renegade Rows (alternating) 25 Banded Ab Pulldowns
Nov 2018
A. Snatch – 5 x 1 B. Snatch Pull – 3 x 3 C. Front Squat – 5 x 2 *Heavier than last week on all movements
Nov 2018
For time: Sets of 30-20-10 Burpee KB Swing 100 Double-unders Sets of 21-15-9 Pull up DB Push Press 100 Double-unders Sets of 15-12-9 Toes to Bar Box Jump 21 Minute Time cap Rx: 53/36, 40/30, 24/20” Int: 44/26, 35/25, 20/16” Beg: 36/22, 30/20, 16/12”
Nov 2018
A. Clean & Jerk – 5 x 3+1 B. Clean Pull – 4 x 3 C. Back Squat – 5 x 5 *Heavier than last week on all movements
Nov 2018
AMRAP 20 Run 200m 10 Burpee 2 Rope Climb *Starting with, and after every two rounds, perform 25 DB Squats Rx: 50/35 Int: 40/25 Beg: 30/15
Nov 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed EMOM 20 Min 1 – Power Clean x5 Min 2 – Bike 11/7 Cal Min 3 – Ring Muscle-up x5 Min 4 – Rest Rx: 155/105, 44/36 Int: 135/95, 36/26, C2B Pull-up x10 Beg: 115/80, 26/22, Ring Row x12
Oct 2018
For time: 20 DB Push Press 500m Row 20 DB Push Press 500m Ski 20 DB Push Press 1 mile Bike 20 DB Push Press 200 Double-unders Rx: 40/25 Int: 35/20 Beg: 30/15
Oct 2018
A. Snatch 5×3 B. Snatch Pull 4×3 C. Front Squat 5×3 *This week we will be using the same weights as last week, with an increased volume.
Oct 2018
A. 3 rounds, not for time, of: Dips (Bar or Rings) – Max effort unbroken Toes to Bar – Max effort unbroken Scale: Dips – Use Parallettes with feet on box T2B – Hanging knee raises B. 4 – 4 minute rounds of: Run 400m 20/15 Pull-ups Push-ups – Max reps in time remaining. Rest 2 minutes
Oct 2018
A. Clean & Jerk 5×3+1 B. Clean Pull 4×3 C. Back Squat 5×5 *This week we will be using the same weights as last week, with an increased volume.
Oct 2018
With a partner… For time: “Fran” 21-15-9 Thrusters (95/65) Pull-ups 100 Cal Row/Ski/Bike “Isabel” 30 Snatches (135/95) 75 Cal Row/Ski/Bike “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups 50 Cal Row/Ski/Bike **40 minute time cap** Starting with “Fran”, each athlete will perform a set of 21-15-9, switching only after the full set is completed. Once finished, both athletes will perform 100 calories, switching off whenever. Athletes will then complete “Isabel”,
Oct 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 giant sets of: Row 10 Cals (Damper on 10) Close Grip Bench Press x10-12 reps (heavy) Farmers walk/Front Rack Carry 200m – switch positions at the 100m mark (pick a challenging weight) B. Turkish Get-up – 10 minutes to a heavy triple Alternating hands, perform 3 reps on each side C. For time: 30 Burpees 30/24
Oct 2018
For time: Run 1 mile Then, sets of 40-30-20-10 of: Wallball KB Swing * Perform 100 Double-under every time you break from wallballs or kb swings 18 minute time cap Rx: 20/14, 53/36 Int: 14/12, 44/26 Beg: 12/8, 36/18
Oct 2018
A. Snatch 5 x 2 Perform five sets of two reps – use a challenging weight today and stay with it across all sets. Reset after each rep. Rest as needed B. Snatch Pull 3 x 3 (Across, heavy) Rest as needed C. Front Squat 3 x 3 (Across, heavy) Rest at least 2 minutes
Oct 2018
2 rounds for time of: Row 500m 50/35 Push-up Ski 500m 20 Box Jump Over 100 Double-under 25/17 Pull-up 25 minute time cap Rx: 24/20” Int: 20/16” Beg: 16/12”, Ring row
Oct 2018
A. Clean & Jerk 5 x 2+1 Perform five sets of 2 squat cleans followed by 1 split jerk – use a challenging weight today and stay with it across all sets. Rest as needed B. Clean Pull 3 x 3 (Heavy) Rest as needed C. Back Squat 3 x 5 (Across, heavy) Rest at least 2 minutes
Oct 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. BB Thruster 3-3-3-3-3 Start at a challenging 3 reps and increase to a max 3. Rest 2 minutes between sets B. AMRAP 7 10 DB Thruster 5 Bar Muscle-ups Rx: 50/35 Int: 40/25, 7 C2B Pull-ups Beg: 30/15, 10 Pull-ups (use assistance if necessary)
Oct 2018
4 rounds for time of: Run 800m 15 Hang Power Snatch 15 Toes to Bar Rx: 75/55 Int: 65/45 Beg: 55/35
Oct 2018
A. DB Bench Press 4×12 Rest 30 seconds DB Bent Over Row 4×12 Rest 30 seconds B. Perform 6 rounds of 20 seconds of work followed by 10 seconds of rest for each of the following movements… Tabata Row for Cals (Damper on 10) Rest 1 minute Tabata Push-up Rest 1 minute Tabata Deadlift Rest 1 minute Tabata Abmat Sit-up Rx: 135/95 Int: 115/80 Beg: 95/65 Score is total
Oct 2018
A. Front Squat – Warm up for part B B. “Barbarian” Perform 4 – 2 minute rounds of: 10 Cal Bike 10 Front Squats Rest 4 minutes after every round. Use the heaviest weight possible across all rounds. Score is combined weight of all front squats performed. If you don’t hit all 10 reps in a round, you score a zero for that round. This WOD is courtesy of
Oct 2018
A. 2 Push Jerk + 1 Split Jerk – 12 minutes to a heavy complex B. Helen 3 Rounds for time of: 400m Run 21 KB Swings 12 Pull-ups Rx: 53/36 Int: 44/26, Beg: 36/18
Oct 2018
With a partner… For time, complete sets of 50-40-30-20-10 of: Power Snatch Wall Balls Row for Cals 25 minute time cap Rx: 75/55, 20/14 Int: 65/45, 14/12 Beg: 55/35, 12/8 Only one athlete may move at a time, partitioning reps however.
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