Category Archives: WOD

Friday 11.28.14 – 8:30AM AND 2:30PM ONLY

CLASSES TODAY ARE 8:30AM AND 2:30PM ONLY U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on … Continue reading

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Thursday 11.27.14 – 8:30am ONLY

8:30am class ONLY U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, … Continue reading

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Wednesday 11.26.14 – last class at 5:30pm

THE LAST CLASS TODAY IS AT 5:30PM WARM UP: 50 jumping jacks with 3 burpees every 10 4 rounds: 3 vinyasas 10 leg swings each leg (front/back and side/side) Extended warm up/mobility: Tabata straight leg slam balls Warm up to … Continue reading

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Tuesday 11.25.14

WARM UP 1,000m partner row (250m relays) – partner holds pigeon stretch 20 partner med ball backward toss 25 partner med ball sit ups Skill/stamina: Max unbroken wall shots – 2 chances F = 16#/10-12# P = 20# to 10’/14# … Continue reading

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Monday 11.24.14

WARM UP 200m Run 3 Rounds: 10 KB Swings 5 KB Halos on bended knee 10 Push-ups 400m row mobility movement review Hero dedication MetCon Hero WOD: Sergeant Thomas R. MacPherson Killed in action on October 12, 2012 Sgt. Thomas … Continue reading

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Sunday 11.23.14 = CLOSED FOR USAW COURSE

CLOSED FOR USAW LEVEL 1 COURSE ALL 1525 MEMBERS ARE INVITED TO GO TO 1526 FOR OPEN GYM 2PM – 4PM

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Saturday 11.22.14 – CLOSED FOR USAW COURSE

PLEASE FEEL FREE TO GO TO 1526 FOR THE 9:00AM TEAM WOD 0R If you do the below, “at home” wod, please report on our Facebook page your time! “Riley” at Memorial Park (or your usual park) 1.5 mile run … Continue reading

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Friday 11.21.14

WARM-UP slalom front to back single leg (each leg) single leg backwards (each leg) criss-cross SKILL HSPU Practice/Teaching ME HSPU… without coming off of the wall E: ME DB Strict Press at heavier weight F: ME Box HSPU P: ME … Continue reading

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Thursday 11.20.14

WARM-UP PVC Mobility 200m Run 3 Rounds of: 10 Push-ups 10 Air Squats 10 Arm Circles – 5 each direction Banded Shoulder Mobility STRENGTH Strict Press – Find a manageable starting weight for 5 reps 0:00 – Perform 5 Strict … Continue reading

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Wednesday 11.19.14

WARM-UP PVC Mobility 3 Rounds of: 30 DU 5 X :15 Second Lunge Stretch Hold/leg 5 Vinyasas STAMINA 200m Run Rest 1:00 400m Run METCON 5 RFT: 10 Curtis P’s (deadlift + hang power clean + lunge/lunge + s2oh) 50m … Continue reading

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