Thursday 11-13-2014
4 RFT: 400m Run 30 Goblet Squats (1.5/1) 15 STO (95/65) * 20 min time cap
4 RFT: 400m Run 30 Goblet Squats (1.5/1) 15 STO (95/65) * 20 min time cap
For time: 21-15-9 Strict HSPU FS (135/95) Bar facing Burpees
HAPPY VETERANS DAY! Thank you for your service. “Rankel” AMRAP 20min: 6 DL (225/155) 7 Burpee Pull-ups 10 KBS (2/1.5) 200m Run U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on […]
Happy Birthday Marines!!! 4 RFT: Run 400m 2 Strict Press (95/65) 4 Push Press (95/65) 6 Push Jerk (95/65)
4 Rounds for total reps: 1:00 ME WB (20/14) 0:30 Rest 1:00 ME KBS (2/1.5) 0:30 Rest 1:00 ME Burpee Box Jumps (24″/20″) 0:30 Rest Monday 11-10-2014 *9am class only*
3 RFT: 40 D/Us 20 T2B 10 OHS (95/65)
CAL Event WOD #2 3 RFT: 10 KBS 10 KB Alternating Lunges 10 KB Snatch 10 Goblet Squats * 5 min time cap ** If remaining time, perform ME Advance: Bar MUs Intermediate: C2B Scaled: Pull-ups Masters: Pull-ups KB weight: Advance: 2/1.5 Intermediate: 1.5/1 Scaled: 1/.75 Masters: 1.5/.75
5 Rounds for total reps: :30 ME Burpees :30 Rest :30 ME KBS (2/1.5) :30 Rest :30 ME Sit-ups :30 Rest
3 Rounds for reps: 1:00 ME: Plate GTO (45/25) 1:00 ME: OH Plate Lunges 1:00 ME: C2B *1 min rest between rounds ** Don’t forget Tuesday @10am Yoga Class ** bring a mat or towel
Happy Halloween! Halloween WOD… Wear your costumes!!