December 11, 2015

Featured picture:  Eldon December 2011

 

Complete the following for time:

1600 Meter Run or 2000 Row

40 Mountain Climbers (o-b =2)

30 SL Sit Ups

20 Knees to Elbows

10 Toes to Bar

Strength wod:  SP  85%  3X3

 

December 10, 2015

Featured picture:  Elgin December 2011

 

Tabata squat
Tabata deadlift, 155/105 lb.
Tabata squat
Tabata deadlift, 155/105 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Strength wod:  Bench Press  85%  4X3

 

December 9, 2015

Featured picture:  December 2011

 

Complete two rounds for time of:

600 Meter Row

25 Burpees

15 Split Jerks (115/85)

 

Strength Wod:  Deadlift  80%  5X3

December 8, 2015

Featured picture: Drake December 2011

 

T.U.P.

15-12-9-6-3 reps for time of:
135/95-lb. power cleans
Pull-ups
135/95-lb. front squats
Pull-ups

Hero-Michael-Simpson_th.jpg

U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.

December 7, 2015

Featured picture:  Moose December 2011

 

"FIGHT GONE BAD"

Complete three rounds for total reps:

Wall Ball 10' (20/14)

SDLHP (75/45)

Jump Boxes (20/18)

Shoulder Push Presses (75/45)

Calorie Row

 

Strength wod:  Back Squat 1 rep max