U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. Happy Veteran’s Day. Please pray for all of our troops that...Read More
Ladies of MP hitting the town in Mexico. I hope the locals were warned! 🙂 Conditioning: Death by Triple Threat* Kettlebell Swings (53/35) x 3 Box Overs (24/20) x 2 Cleans (155/103) x 1 For Score Compare to Tuesday, 16 June 2015 *With a continuous running clock, on “Go”, perform 3 KBS...Read More
January 2016 Flashback, KO in the OK Conditioning: 9:00 AMRAP 20 Double Unders 1 Overhead Squat*(125/83) 1 Ring Dip* 1 Handstand Push-up* For Score Compare to Tuesday, 11 October 2016 *Add 1 OHS, 1 Ring Dip, and 1 HSPU each round …Rest 9 minutes, then… Sprint Work: Partner WOD Row 1200m...Read More
Strength: Clean and Jerk 4 reps at 45% 1RM 4 reps at 55% 3 reps at 65% 3 reps at 75% 2 reps at 80% 2 reps at 85% For Quality Conditioning: Complete as many rounds and reps as possible in 9 minutes of: 10 Toes-2-Bar 30 Double Unders Rest 30 seconds...Read More
Conditioning: Partner WOD Row 1000m (5:00 cap) …rest 2 minutes, then… Complete as many rounds and reps as possible in 30 minutes of: 5 Pull-ups 10 Push-ups 15 Squats 200m Run 25 Double Unders For Score *Alternate exercises each round Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for...Read More
Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles For Time 12:00 cap Compare to Tuesday, 11 November 2014 Conditioning: “I’m your Huckleberry II” 10 Strict/Dead Hanging Pull-ups 20 Push Press (95/63) 300m Run 4 rounds for time Similar to Tuesday, 11 November...Read More
Conditioning: Complete as many rounds as possible in 6 minutes of: 20 Wall-ball Shots (20/14) @ 9′ 40 Double Unders …Rest 3 minutes Complete as many rounds as possible in 5 minutes of: 10 Hang Power Cleans (135/95) 40 Speed Skips …Rest 3 minutes Complete as many rounds as...Read More
No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience. Conditioning: Run 600m …then… 3 rounds of: 10 Deadlift (225/153) 10 Bar-Over-Burpees …then… Run 800m …then… 3 rounds of: 8 Power Cleans (135/93) 8 Ring Push-ups 8 Alternating Kettlebell Snatches (53/35) …then… Run 600m For Time...Read More
No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience. Strength: Front Squats 5 x 5 @ 75%, 80, 82.5, 85, 87.5% …then 2 x 3 Pause Squats @ 82.5% For Quality Conditioning: Exactly 3:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20...Read More
