Saturday, 8/31/13 WOD

This is what we are doing to show our support to the families of the fallen Hotshots. Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.   “Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 430 meters Times: Utah 52:03 Bo 50:02 Roberto 44:18 Tyler 49:06 (95lbs) Ben T 54:42 (75lbs) Sean 35:58 (Mod) Chanda 31:41 (Mod) Javi 26:o5...

Friday, 8/29/13 WOD

Warm Up: 60 double unders (180 singles) 20 jumping lunges 60 double unders (180 singles) Team Stretch WOD Specific WU: Wall Ball Instructional KB Swing Instructional 2 Rounds of 5x each station WOD: FIGHT GONE BAD! In this workout, you spend one minute at each station, resulting in a 5 minute round after which a one minute break is allowed before repeating. This workout calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep performed. Whoever gets the most points wins. A surprise will be given to those who are not the winner :). GO HARD! The stations are: 1) Wall Balls 2) Burpees 3) Box Jumps 4) V-ups 5) KB Swings Reps: Sean 286 Hannah 280 Chanda 276 Tyler 259 Del 237 Ben T 237 Javi...

Thursday, 8/29/13 WOD

Warm Up: 170 M Run 4×20 KB situps (4/8) 170 M Run Team Stretch WOD Specific Warm Up: 5×5 Squat Snatch-work up to WOD weight 170 M Run in between WOD: For Time, 3 Rounds 20 Squat Snatch (65/95) 430 M Run Times: Del 27:12 Curtis 25:39 Bo 23:15 Roberto 22:18 Javi 24:26 Intro 3: Liz 8:02 Sarah:...

Wednesday, 8/28/13 WOD

Warm Up: 170 M Run 4 sprints (25%, 50%, 75%, 100%) 20 Jumping Squats Team Stretch WOD Specific Warm Up KB Warm Up 5 Rolling Burpees WOD: For Time, 4 rounds 170 M Sprint 5x Rolling Burpees 20x KB Swings (16/24) Times: Lina 10:17 Hannibal 10:22 Leigh 10:24 Ginger 10:33 Glenn 10:08 Bo 10:55 Ben T 10:42 Roberto 10:05 Curtis...