Monday, 7/27/2015

Our own Cristy got offered a great job on base, so starting this week we will only be offering supervised kid’s play at 5 pm on Mondays, Wednesdays and Thursdays. Power Clean + Clean 65%x (1+2) x 2, 70%x (1+2) x 3 Snatch Balance 50%x3x2, 55%x3, 60%x3x2 at 45 past the hour AMRAP in 10 minutes of: 7 front squats (65/95) 27 double unders or 54 singles Warm up: 50 double unders/ 150 singles Old stretch Clean progression Jeff 10+8 Heather 8+5 Cynthia 4+41 Shane 6 Noel 6+3 mod Maiya 8+7 Ramone 5+7 Adriana 7 mod Gonzo 5+39 Ray 4+4 Vince 7+7 Andrew nfr Herman 6+1 Susan 5+1 Kristen 6+5 Stacey 7+7 Guru 6+7 KK 4+5 Karina 5+7 Carlos 5+4 Shannon 5 Roberto 5 D 6+2 Ruth 7+16 Bryan 7+21 McC 10+3 John 6 JMac 5+27 Jake 4+7 mod Rochelle 5 CQ...

Sunday, 7/26/2015 WOD

“Jason”  100 Squats 5 Muscle-ups/ 5 pull ups and 5 dips 75 Squats 10 Muscle-ups/ 10 pull ups and 10 dips 50 Squats 15 Muscle-ups/ 15 pull ups and 15 dips 25 Squats 20 Muscle-ups/ 20 pull ups and 20 dips S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and...

Saturday, 7/25/2015 WOD

3 rounds for time of: 200 meter run with a slam ball (20/30) 15 toes to bars 10 power snatches (65/95) 5 burpee over the bar Warm up: 400 meter run Dynamic stretch shoulder mobility snatch progression Times: Herman 15:50 sc Vicki 15:06 sc Susan 15:23 sc 3D 12:06 sc Rochelle 19:27 sc D 15:20 sc Cassie 12:55 sc McC 16:19 Jeff 11:50 Andrew 16:33 Gonzo sc Ray 17:44 sc Bryan 18:30 sc Emily 17:10 sc Alissa 14:47...

Friday, 7/24/2015 WOD

3-3-2-2-1-1-1-1 of bench press at 40 past the hour 500 meter row then 30-20-10 of: Kettlebell push jerk (total) (16/24) Walking lunges (prison rules) then 250 meter row (sprint) Warm up: 500 meter row Old stretch Kb skill work Times: 9:50 Donny 10:10 sc Noel 11:53 sc Shane 11:53 sc Heather 10:45 3D 8:36 sc Cynthia 12:32 Vero 11:29 sc Isa 11:18 mod Christy 12:41 sc Maiya 10:37 Amy nft Randy nft Vicki 10:46 sc Kristen 13:07 Carlos 11:40 sc Rochelle 14:56 Karina 13:39 Andrew 11:58 Gonzo 13:33 Sean 11:17 mod CQ 13:19 sc Stacey 12:42 Juarez 13:06 Guru 13:39 sc Adrian 11:40 sc Brooke 14:10 sc Phil 11:54 sc Bryan 10:48 sc JMac 12:06 sc Ruth 10:05...

Thursday, 7/23/2015 WOD

3 rounds for time of: 10 squat cleans (95/135) 400 meter run Warm up: 400 meter run 3×20 pull overs Old stretch Hip mobility Times: Noel 13:08 sc Jeff 10:53 Heather 12:10 Shane 13:40 sc Sarena 12:20 mod Karen 19:04 sc Adriana 14:31 Stacey 17:13 sc Vicki nft Maiya 10:54+ Alissa 14:30 Andrew 14:07 Gonzo 14:37 sc Ray 20:16 sc Shannon 10:53 mod Guru 10:43 mod Vero 12:45 sc Gordon 14:24 Roberto 13:53 mod Art 12:46 Phil 14:35 sc Cristy 11:41 McC 13:25 Jessi 15:32 sc CQ 16:22 mod Kellyn 14:26 sc Adrian 10:46 sc Rochelle 13:33 mod 3D 14:24...
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