Mon. 01/11/21 Happy Birthday Alina, Donnie & Rodrick!! Strength – 16min. EMOM Squats -…
Mon. 01/11/21 Happy Birthday Alina, Donnie & Rodrick!! Strength – 16min. EMOM Squats – Odd Min. – 2 Front Squats Even Min. – 4 Back Squats Wod – For Time Perimeter + Patriot Run 100 Double Unders (Sub 150 Singles) 20 Burpees to 6” Target 100 Double Unders (“ “) Perimeter + Patriot Run
Thurs. 01/07/21 Happy Birthday Courtney!! Wod – For Time 4 Rounds Patriot Run Red…
Thurs. 01/07/21 Happy Birthday Courtney!! Wod – For Time 4 Rounds Patriot Run Red Brick KB Farmers Carry* @ 24/20 12 Deadlifts @ 155/123 18 KBS @ “ “ *Single Arm FC, switch arms @ RB
R.E.D. Friday 01/08/21
Hero Wod – Oscar 23min. AMRAP – 9 Devil’s Press @ 40/25 20 Alt. DB Lunges @ “ “ 9 DB Push Press @ “ “ 20 Sit Ups Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the…
Mon. 01/04/21 Happy New Year 2021!! Strength – 16min. EMOM Squats – Odd Min.…
Mon. 01/04/21 Happy New Year 2021!! Strength – 16min. EMOM Squats – Odd Min. – 1 Front Squats Even Min. – 2 Back Squats Wod – For Time 3 Rounds Patriot Run 20 Bent Over Barbell Rows @ 95/65 30 DB Push Press @ 35/20 40 Sit Ups 50 Air Squats
