Blog Archives

Monday-Funday! 01/26/15

Happy Monday Folks!…I know, its Monday.  But cheer up because we are tackling Hero WOD “Loredo” partner style!

Hero WOD: Loredoimages

6 Rounds For Time

24 Air Squats

24 Push Ups

24 Walking Lunge (12 each leg)

400m Run

-Runs MUST be done together with your partner “no one gets left behind”.-

-Both partners must do 24 reps of each movement on each round but only one partner may work at a time so split 24 reps up and grab a quick rest while your partner knocks out some of their reps.-  As always Team Names are expected!

Dedicated to: 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.

Hero Partner WOD Monday 11/24/14

Happy Monday folks!!!  We will be tackling the Hero WOD “Nutts” slightly modified for partners. It’s a BIG one, come prepared!!!

“Nutts” complete all reps for time  (45 min time cap)

20 Handstand Push-upsth

30 Reps of Dead Lift  250#/175#

50 Box Jumps  30″/24″

70 Pull-ups

150 Wall Balls  20#/14#

300 Double Unders

Run 400m with 45# Plate

Run must be completed together, all other reps may be broken up as the partners choose, each movement must be completed in its entirety before advancing to the next movement.  Pic of our troops doing CrossFit on base in Kandahar.

TGIF !!! HERO WOD Today. 11/14/14

We are doing one of Coach Eric’s favorite HERO WODS today…THE SEVEN.  Please read the full story below that inspired this great workout.

Seven rounds for time of: (45 minute Time Cap)th
7 Handstand push-ups
7 Thruster  135#/95#
7 Knees to elbows
7 Deadlift  135#/95#  (Eilte 245#/185#)
7 Burpees
7 Kettlebell swings  53#/35#
7 Pull-ups

Elite Times: Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37.

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. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

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.

WOD 10/20/14

Monday Partner WOD !!! Bring those running shoes…

REMINDER: Starting TODAY the afternoon schedule has been updated to better serve school-work-commute times. 4pm Open Gym, 5pm WOD & 6pm WOD M-F. 

Partner “Murph”th

Run 1 Mile (5 laps)

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Miles (5 laps)

All laps must be run together, no leaving your partner behind!  All reps are completed as a team relay style.  (i.e. if pull-ups are split evenly each partner must only complete 50 reps of PLU).  Reps may be divided up any way the partners choose and only ONE partner may work at a time.

%d bloggers like this: