Monday 1st October

By |2018-09-20T19:31:35+00:00September 30th, 2018|Uncategorized|

Strength:
Snatch balance 3×3
Front squat 3×3

Met Con:
30,20,10
Deadlift 100/70kg
Push ups
Single arm Oh lunge 22.5/15kg

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Saturday 29th September

By |2018-09-27T10:03:45+00:00September 28th, 2018|Uncategorized|

Hero wod week:
Strength:
Squat 3rm

Met Con:
“U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.”

4 rds
27 Box jumps 24/20″
20 Burpees
11 Squat cleans 65/45kg

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Friday 28th September

By |2018-09-19T21:56:39+00:00September 27th, 2018|Uncategorized|

Hero wod week:
Strength:
Bench press 3rm

Met Con:
J.J (adapted)
“U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.”

1 squat clean 85/55kg
10 deficit hspu
2 squat cleans
9 deficit hspu
3 squat cleans
8 deficit hspu
……………
……………
10 squat cleans
1 deficit hspu

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Thursday 27th September

By |2018-09-19T21:49:17+00:00September 26th, 2018|Uncategorized|

Hero wod week:
Strength:
Power clean 5×3

Met Con:
Bradshaw
“U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.”

10 rounds of:
3 Handstand push-ups
6 Deadlifts 102.5/70kg
12 Pull-ups
24 Double-unders

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Wednesday 26th September

By |2018-09-19T21:39:53+00:00September 25th, 2018|Uncategorized|

Hero wod week:
Rope climb 5×2

Met Con:
Hammer
“U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.”

5 rds
5 Power cleans
10 Front squats
5 Jerks
20 Pull-ups
Rest 90 seconds between each round
Each Round For Time. RX 60/42.5kg

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Tuesday 25th September

By |2018-09-19T21:32:20+00:00September 24th, 2018|Uncategorized|

Hero wod week:
Strength:
Strict press 5rm

Met Con:
Blake (slightly altered)
“U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman”

4 rds
40 oh lunge 20/10kg
30 Box jumps 24/20”
20 Wallballs
10 Weighted dips 10/5kg

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Monday 24th September

By |2018-09-20T21:58:37+00:00September 23rd, 2018|Uncategorized|

Hero wod week:
Strength:
Deadlift 5rm

Met Con:
Daniel
“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”

50 Pull-ups
400 meter run
21 Thrusters 42.5/30kg
800 meter run
21 Thruster
400 meter run
50 Pull-ups

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Saturday 22nd September

By |2018-09-18T21:54:20+00:00September 21st, 2018|Uncategorized|

Strength:
1x max rope pull ups
1x max strict chest to bar pull ups
1x max strict pull ups
3x max strict ring dips

Met Con:
50 cal row
50 oh lunges 25/15kg
50 knees to elbow
50 left arm DB push press 22.5/15kg
50 box jumps 24/20″
50 right arm DB push press 22.5/15kg
50 ring rows
50 squat thrusts
50 KB swings 28/20kg
50 double unders

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