Hero WOD “Bruck”

“Bruck” Four rounds for time of: Run 400 meters 185 pound Back squat, 24 reps 135 pound Jerk, 24 reps U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law...

6/26/13

We dont do a lot of bench press around here but this old guy just set a world record. You are never too old to get stronger and fitter! A) Press 3-3-3-3 start at 70% 1 rep max B)21-18-15-12-9-6-3 double unders wall ball 20/14 KB swing 1.5/1 pood bear crawl 30 m after...

6/25/13

Fitness Improves Brain Function in Youth A) run 800 10 burpees 10 pullups run 400m 20 burpees 20 pullups run 200m 30 burpees 30 pullups run 200m 20 burpees 20 pullups run 400m 10 burpees 10 pullups run 800m B) 30 ab wheel roll...

6/21/13

A) 1-2-3-4-5-6-7-8-9-10 KB swing 2/1.5 pood ring dips B) 10-9-8-7-6-5-4-3-2-1 Wall ball 20/14...

Hero WOD “DT”

“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was...