• 171017

    Bench Press 5-5-5

    Then - AMRAP 12
    6 Handstand Push Ups
    10m Burpee Broad Jump
    12 Chest to Bar Pull Ups
    10m Walking Lunge

  • 171016

    Back Squat 5-5-5

    Then - For Time
    9-15-21
    Thruster 95/64
    Bar Facing Burpee

  • 170113

    EMOM 7

    1 Squat Snatch
    4 Overhead Squats

    Then - AMRAP 15
    18 Alternating Dumbbell Snatch 50/35
    12 Ring Dips
    3 Rope Climbs 15'

  • 171012

    Power Clean 3-3-3

    Then - 5 Rounds For Time
    30 Double Unders
    6 Hang Squat Clean Thrusters 115/75

  • 171011

    AMRAP 18

    Row 1000m (Buy In)
    Then - With the Time Remaining
    AMRAP
    15 Wall Ball 20/14
    7 Chest to Bar Pull Ups
    Run 200m

  • 171010

    Bench Press 5-5-5

    Then - AMRAP 8
    4 Handstand Push Ups
    8 Kettlebell Swings 70/53
    12 Toes to Bar

  • 171009

    Death by Hang Squat Snatch & Burpee Box Jump (3 Minute Version)

    With a continuously running clock perform:
    3 Hang Squat Snatches, 75/53 lbs and 3 Burpee Box Jumps, 24/20 in in the first 3 mins
    6 Hang Squat Snatches, 75/53 lbs and 6 Burpee Box Jumps, 24/20 in in the second 3 mins
    9 Hang Squat Snatches, 75/53 lbs and 9 Burpee Box Jumps, 24/20 in in the third 3 mins...

    Continuing this for as long as you are able to complete the work in the 3 minutes allowed.

  • 171006

    "Hammer"

    U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

    He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

    5 Rounds - Each For Time
    5 Power Cleans 135/95
    10 Front Squats 135/95
    5 Jerks 135/95
    20 Pull Ups
    Rest 1:30

  • 171005

    Deadlift 3-3-3

    Then AMRAP 12
    6 Deadlifts 225/155
    9 Burpees (6" Reach)
    15 Wall Ball 20/14

  • 171004

    10 Rounds For Reps

    AMRAP 1
    Row 125m
    10 Meter Shuttle Runs (Touch the Turns)

  • 171003

    Bench Press 5-5-5

    Then - 3 Rounds For Time:
    21 Kettlebell Swings 53/35
    15 Burpees
    9 Chest to Bar Pull Ups

  • 171002

    Back Squat 5-5-5

    Overhead Squat 5-5-5

    Then - For Time
    Row 1000m
    50 Overhead Squat 44/33
    30 Toes to Bar

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