The WOD for 7.27.13 is…



Five rounds:
7 Muscle-ups
21 Sumo-deadlift high-pull 95/65

*Scale Muscle Ups with bar muscle ups, then jumping bar muscle ups, then 2x Chest to bar pullups

1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

The WOD for 7.24.13 is…



“Low Down Dirty Brown”

Run 200 M
10 Thrusters 95/65
5 Rope Climbs
Run 200 M
8 Thrusters 95/65
4 Rope Climbs
Run 200 M
6 Thrusters 95/65
3 Rope Climbs
Run 200 M
4 Thrusters 95/65
2 Rope Climbs
Run 200 M
2 Thrusters 95/65
1 Rope Climb

*Scale for the rope climbs will be number of rope climbs x2 Pull Up+ Toes 2 Bar Combination.  
Example: For 5 Rope climbs, the scale is 10 Pull Up/Toes 2 Bar combo

You MUST wear either high socks, or a shin guard to be allowed to climb the rope.

The WOD for 7.20.13 is….



For time:
Run 1 mile with a 20/14 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20/14 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20/14 pound medicine ball
15 Burpee pull-ups

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

The WOD for 7.19.13 is…



Find 1 RM Front Squat. This will end our current strength cycle, a new one will begin on July 29th.


“Devils Trap”
12 minute AMRAP
Run 200m
3 Ring Muscle Ups
6 Snatch (full squat) 135/95

*Note athletes may scale weight on this, but the only scale allowed for ring muscle ups will be bar muscles ups. Jumping muscle ups WILL NOT BE ALLOWED. If you want to work on the muscle up, you may do so before or after the WOD.

If you cannot perform either a ring or bar muscle up, perform the following workout:

12 Minute AMRAP
Run 200
12 Burpees
9 Pull Ups
6 OHS (135/95)

The WOD for 7.18.13 is…



“Angry Annie”

50 Double Unders
20 Toes 2 Bar
40 Double Unders
20 Toes 2 Bar
30 Double Unders
20 Toes 2 Bar
20 Double Unders
20 Toes 2 Bar
10 Double Unders
20 Toes 2 Bar

I highly recommend bringing tape or gloves for this WOD. Toes to bar have a bad habit of creating rips, and I want everyone to be able to grip a bar on Friday.