The WOD

Featured / 04.01.2013

Tabata 8 Consecutive intervals of 20 Sec. Work/ 10 Sec. Rest 30 seconds rest after each exercise. Row for Cal Rest 30 seconds Wall Ball Shots M#20/W#14 Rest 30 seconds Row for Cal Rest 30 seconds Wall Ball Shots Rest 30 seconds Complete 100 sit-ups for Time Score reps per tabata/ time for sit-ups
Featured / 02.01.2013

Part A: Front Squat 5x3 @ 80% of Training Max Part B: "Randy" 75 Power Snatches for Time (#75/#55) In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
Featured / 01.01.2013

"Murph"                                     For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run OR Team Murph (Teams of 2-3) If you have a #20 vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afganistan on June 28, 2005. This workout was one of Mike's favorites and he named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  
Featured / 26.12.2012

“Small” 3 Rounds for Time: 1000 M Row 50 Burpees 50 Box Jumps 24” Run 800 Meters U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.