Monthly ArchivesJune 2015

6/30/15 standard

Strength: Work to a Max POWER Snatch: 15 Minutes
40 Wall Balls (20/14), 40 DU’s (120 Singles), 400m Run
30 Wall Balls, 30 DU’s (90 Singles), 300m Run
20 Wall Balls, 20 DU’s (60 Singles), 200m Run
10 Wall Balls, 10 DU’s (30 Singles), 100m Run
RX: Each time you break on a WB or DU…STOP and complete 1 Burpee

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ROS standard

In honor of SFC Joseph Timothy Ros
“Ros”
5 Rounds for time
25 Air Squats
25 Push ups
25 Sit Ups
25 Burpees
.25 Mile run (1/4 mile)
Joe Ros was taken from our community far too soon as he was saving his children from a rip tide at Matagorda Beach. This fallen hero died on Memorial Day 5/25/15.
He left behind a [...]

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6/22/15 standard

Strength: Back Squat
6@65, 6@70, 4@80, 4@85
Hero WOD: Team DT
12 DL (155/115)
9 Hang Power Cleans (155/115)
6 Push Jerks (155/115)
10 Rounds TOTAL: 5 Rounds Each
Switch After Each Round
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.  Timothy is [...]

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6/18/15 standard

6/18/15
Today is OPEN GYM. This is a good time to work on a weakness, do a WOD you may have missed, practice with your team for next weekends competition or just to use as a rest day. Here is a WOD if you are not sure what to do:
Every 5 Minutes for 25 Minutes:
200m Run
12 [...]

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