Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by...Read More
Skill: Every minute on the minute, for 3 rounds (9-minutes): Minute 1: 8 Scapular pull-ups + 8 kip swings Minute 2: 3-6 Strict pull-ups Minute 3: 2-4 Kipping chest-to-bar or chin-over-bar pull-ups For quality Conditioning: As many rounds as possible in 5-minutes of the following: 400m run and then… 2-4-6-8… Bar muscle ups...Read More
Conditioning: Partner WOD* 2 Min AMCAP row Rest 2 min, then… Complete as many reps as possible in 7:00 (equal work) of: 10 Pull-ups 20 GHD sit-ups 10 Wall-walks 20 Line-facing-burpees Rest 2 min, then… 2 Min AMCAP ski Rest 2 min, then… Complete as many reps as possible in 9:00...Read More
Conditioning: 2 Rounds* of: 10 Deadlifts (225/153) 10/8 Calories biked 10 Burpee Box Jump Overs (24/20″) 10 Pull-ups …Rest 4:00 and then… Repeat the above, including rest, for a total of 3 Sets For total work time (total time minus 8 minutes of rest) (30:00 cap) Compared to Wednesday, 24 July 2024 *Levels Intermediate/70+ Adv:...Read More
Conditioning: Partner WODs Part A* (0:00-6:00) 75 Toes-to-bar† Part B* (6:00-12:00) 50 Clean and Jerks (185/123) (equal work not required) Rest 3.00, then… Part C: 110/90/70 calories biked (MM/MF/FF) (equal work not required) For time *WOD courtesy of 2025 Monster Games †Toes-to-bar: Advanced: partners synchronize reps Intermediate/70+ Rx: partners split...Read More
Open Gym is canceled for this week. Sorry for any inconvenience. Please pray for Coach Sarah and Coach Jimmy as they compete at Monster Games this weekend. Conditioning: Partner WOD, alternating exercises, tag between exercises As many rounds and reps as possible in 16:00 of the following: 9 Calories biked 6 Dumbbell hang snatch*...Read More
Conditioning: 30 Strict handstand push-ups 30 Alternating dumbbell snatches (70/50) 60 GHD Sit-ups 100-ft Single arm dumbbell overhead walking lunges (70/50) For time (17:00 cap) Rest to the 20:00 mark, and then complete with a partner… 6 Rounds (partners alternate full rounds) of: 30 Single-unders 10 Pull-ups 5 Burpees to bar ...Read More
Conditioning: As many rounds and reps as possible in 7-minutes of the following: 5 Devils press (2x 50/35) 10 Wall-ball shots (20/14)@(10/9′) 15/12 Calories biked For score Strength: Shoulder Press Every 1:30, perform the following sets: 4 @ 50% 3 @ 60% 3 @ 70% 2 @ 78% 2 @ 83% 1 @...Read More
