The WOD for 8.18.12 is…




Seven rounds for time of:
15 Kettlebell swings (55/35)
15 Power cleans (95/65)
15 Box jumps (24″/20″)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church

The WOD for 8.17.12 is…


Performed Tabata Style

Walking Lunges
KB SDHP (55/35)
KB Swing (55/35)
Push Press (65/45)
Double unders or jumps over the bar (R/L=1)

Tabata style is performed by completing 8 cycles of work with 20 seconds of work, followed immediately by 10 seconds of rest. The athlete must complete all 8 cycles of one movement before moving onto the next movement in the series.

Score = Lowest reps performed in the cycle

The WOD For 8.16.12 is…


12 Minute AMRAP

EMOM Perform one repetition of the “Bear Complex”* (135/95)
With any time remaining as many double unders as possible

* The Bear Complex is the following movements performed in order:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Once the weight is off the ground, the weight can not be dropped until the complex is complete. If the weight is dropped the athlete must restart the complex.  Example: if the athlete drops the weight on a push press, they must start back at power clean.

Movements CAN NOT be combined on the Bear Complex.  
Example: Athletes MAY NOT squat clean the weight and then thruster it overhead.



The WOD for 8.14.12 is…



10 Minutes:
Every 30 seconds perform 1 Snatch (Athlete can choose power or squat)
Score is total amount of weight
Athletes may change weight as needed, but will only get one chance to achieve
 each rep.  A missed rep will be scored as a zero weight moved.

Rest 3 Minutes

“Jonestown Sprint”
15 Push Press 75/55
15 Burpee/Pull Ups
10 Push Press
10 Burpee/Pull Ups

The WOD for 8.11.12 is…




10 Rounds

10 Thrusters (95/65)
10 Ring Push-Ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the
 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team,
2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010,
in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with
 an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and
daughter, Klover.

The WOD for 8.10.12 is…



For Time:
1 Rope Ascent (15 Feet)
5 Cleans (Full Squat)
2 Rope Ascents
4 Cleans (Full Squat)
3 Rope Ascents
3 Cleans (Full Squat)
4 Rope Ascents
2 Cleans (Full Squat)
5 Rope Ascents
1 Clean (Full Squat)

Athletes will choose their weight on the clean, and will continue to increase their weight after each set.  

Weight should be heavy, and the final clean should be performed at near maximal effort.  

Record total time and weight cleaned for total score.

**This workout has a 20 minute time limit**

BE SURE TO BRING HIGH SOCKS TO THIS WOD!!!!!!!!! Rope burns are NOT fun for the whole family.

The WOD for 8.8.12 is….



“Balls Out”

Run 100 M w/ Wall Ball held in Waiter Walk (R)
Run 100 M w/ Wall Ball held in Waiter Walk (L)


Wall Balls
Walking Lunge With Wall Ball

Run 100 M w/ Wall Ball held in Waiter Walk (L)
Run 100 M w/ Wall ball held in Waiter Walk (R)

Wall Ball must be held for the entire workout.  If the Wall Ball is dropped, perform 2 Wall Ball Squat Clean/Burpees, run 200 ft, and 2 more Wall Ball Squat Clean/Burpees before resuming work.