Great Memorial Day group to perform the team version of “The Seven”!   Conditioning: Perform 1:00 work at each of the following: Double dumbbell push press (2×50/35) Row for calories V-ups Double-unders Double dumbbell box step ups (2×50/35) Rest   2 rounds for total score, no additional rest between rounds   Strength/Skill: At 70% of your 1-rm snatch, perform the following: 1 Lift off to a 2 sec pause above knee 1 Lift off to a 2 sec pause at “drop” position 1 Power snatch 1 Snatch   5-7 sets for quality     Post results and experience to commentsRead more

Endurance: Every 5 minutes on the minute, for 25 minutes (5 rounds) perform: 33/21 Calories biked in 1 minute*   For total calories completed *In remaining 4 minutes, athlete completes 3 burpees for every calorie under 33/21 completed, and rest   Skill/Accessory: Every 3 minutes on the minute: 50m Farmer carry* 10 GHD Sit-ups   4 Sets for quality *Increase weight of farmer carry each round     Post results and experience to commentsRead more

  Join us Memorial Day at 0930 for a Hero WOD and BBQ!   A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. Memorial Day WOD “The Seven” (3-person team style) 21 rounds of: 7 Handstand push-ups 7 Thruster (135/93) 7 Knees-2-Elbows 7 Deadlift (245/163) 7 Burpees 7 Kettlebell swings (72/53) 7 Pull-ups   For Time -Team members alternate rounds. Each team member must complete 7 rounds.     Post results and experience to commentsRead more

Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!   Conditioning: Partner WOD As many reps as possible in 20:00 of* 7 Burpees 6/4 Calories biked 3 Right-arm dumbbell hang clean and jerk (50/35) 3 Left-arm dumbbell hang clean and jerk (50/35)   For total score *Partners switch after each full round.   Strength: Push Jerk 7 @ 35% of 1-rm clean and jerk 9 @ 45% 11 @55% 9 @65% 7 @ 75%   For quality and load     Post results and experiences to commentsRead more

Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!   Conditioning: Partner WOD 1:00 work at each of the following* Dumbbell squat snatches (50/35) Handstand walk Deadlift (275/183) Alternating single arm devils press (50/35) D-ball cleans (100/80) Rest   4 Rounds for score *Partners alternate each minute.  For example, at 3-2-1-g0 partner 1 will do 1:00 of dumbbell squat snatches.  Once the minute is up, partner 1 will tag partner 2, who will then do 1:00 of handstand walking.  Partners alternate in this way until all 4 rounds are completed.  Handstand walking will be scored 1 rep for every 5 feet.   Skill: 10 GHD Sit-ups 15 Arch rocks 1:00 Rest   5 Sets for quality     Post results and experiences to commentsRead more