The WOD for 8.23.13 is….


“Load Rage”

5 Rounds for time

Run 200 M
4 Power Cleans (205/145)
8 Chest to Bar Pull Ups


The WOD for 8.21.13 is…




Establish a 1 RM Jerk from behind the neck (use partners or racks to place weight in this position)

Work up to 30 Strict Pull Ups


“Every Rose Has It’s Thorn”

5 Rounds
*Each Round is 3 Minutes, 1 minute rest in between rounds.

Run 400 M
Then with time remaining choose either:
Box Jump 30/24
Burpee/ Pull Ups
or another move approved by a coach

To Perform for max reps. Make it challenging!

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″