The WOD for 8.17.13 is….




Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The WOD for 8.16.13 is…



6×1+2 Snatch (full squat) + OHS @65% (Movement should be smooth, not strained)


“American Band”

12 Minutes to complete as much of the ladder as possible of:

2 Shoulder to Overhead (135/95)
2 Pull Ups
4 Shoulder to Overhead
4 Pull Ups
6 Shoulder to Overhead
6 Pull Ups
8 Shoulder to Overhead
8 Pull Ups
Until time expires
*After each round perform 10 Box Jumps 24″/20″

The WOD for 8.10.13 is….



20 Min AMRAP

6 Deadlift 225/155
7 Burpee Pull Ups
10 KB Swings 70/55
Run 200M

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 June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.


The WOD for 8.9.13 is…


7×2 @ 65% Power Clean
4X5 Snatch Balance (Work form, not weight)

“Carry On Wayward Son”

50 Back Squats 115/80
20 Shoulder to OH 115/80
50 Double Unders
30 Front Squats 115/80
20 Shoulder to OH
50 Double Unders
10 Overhead Squats
20 Shoulder to OH
50 Double Unders

20 Minute Time Cap