by rmartinez | Feb 23, 2021 | WOD Archive, workout of the day
A. Take 10-15 minutes to work on your 2021 fitness goals or a skill B. Jess’s B-day Workout 24 burpees 44 snatches (95/135) 77 double unders E2MOM, starting at 0:00 2 bar muscle ups C. 7 minute...
by rmartinez | Feb 22, 2021 | WOD Archive, workout of the day
A. 2 rounds NFT of: 25 feet sled push 25 feet sled pull (small sled) 1 or 2 inside rope climbs B. For time 500m row or ski /1200m bike 21 back squats (95/135) 500m row or ski/1200m bike 15 front squats (95/135) 500m row or ski/ 1200m bike 9 overhead squats (95/135) C. 7 minute...
by rmartinez | Feb 21, 2021 | WOD Archive, workout of the day
A. EMOM for 18 minutes (6 rounds) Min 1: 5-7 hang squat cleans (65/95) (95/135 rx+) Min 2: 20 over the bar jumps (L+R=1) Min 3: 7 barbell roll outs Rest 2 minutes EMOM for 18 minutes (6 rounds) Min 1: 7 chest to bar pull ups Min 2: 10 jumping lunges (L+R=1) Min 3: 45 second side plank, alternating sides each...
by rmartinez | Feb 20, 2021 | WOD Archive, workout of the day
“Ferd” AMRAP in 22 minutesBuy-In: 1 minute Wall Ball Shots (20/14 lb)Directly into, AMRAP in 20 minutes of:1 Power Clean (115/85 lb)3 Push Presses (115/85 lb)2 Thrusters (115/85 lb)11 Box Jumps (24/20 in)Cash-Out: 1 min Farmer’s Carry (2×70/50 lb) Background: This hero workout is dedicated to U.S. Army Dennis James Ferderer Jr., of New Salem, North Dakota who was killed on November 2, 2005, in Duluiyah, Iraq while serving during Operation Iraqi Freedom, when a grenade hit his vehicle. He was serving with the Army Active duty 1st Battalion, 15th Infantry Regiment, 3rd Brigade, 3rd Infantry Division. He was 20 years old. Born on January 3, 1985, Dennis was always helpful—sometimes too helpful. During the course of a remodeling project that included floor refinishing, his parents woke up at 5 a.m. one morning to noises. Upon investigation, they found their 2-year-old son in the kitchen. He had found a nail and hammer, and had brought it upstairs and was hammering a nail into the kitchen floor. He thought he was helping Dad, putting the floor in, said his mother, Claudina Ferderer. He smiled all the time, said Robin Doll, Ferderer’s history teacher. He liked the lighthearted side of a lot of things. Whatever we were talking about, he’d find something funny to say about it. He grew up on a dairy farm and loved farm work and hunting pheasants. Childhood friend Madalyn Klingenstein remembers his tremendous compassion for people, his constant smile, but also him hiding her shoes from her during class in third grade. Dennis served as an altar boy at Saint Pius V Catholic Church. He graduated New Salem High School...
by rmartinez | Feb 19, 2021 | WOD Archive, workout of the day
A. Take 15 minutes to work on your 2021 fitness goals B. Fight Gone Bad style 3 rounds of: One minute on each station, followed by a minute rest Ring push ups Double kettlebell deadlifts Ball slams Box jumps Mountain climbers C.7 minute...
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