Thursday, February 26, 2015

WOD 022715

WOD 022715

Strength:  Front Squat 3-3-3-3-3

EMOM for 15 min:

5 Deadlifts
10 Push-ups
15 Squats

Post comments.

Wednesday, February 25, 2015

WOD 022515

WOD 022515

Strength:  Strict Press 3-3-3-3-3

21-15-9 for time:

Wall balls
Burpees

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Monday, February 23, 2015

WOD 022415

WOD 022415

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min:

5 Power Clean
5 Ring Dips
5 Toes to Bar

Post rounds to comments.  Cash Out:  750m row for time.

WOD 022315

WOD 022315

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

12 Thrusters
15 HR Push-ups
18 KB Swings

Post rounds to comments.  Cash Out:  ME Russian Twists in 1:00

Friday, February 20, 2015

WOD 022115

WOD 022115

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 15 min:

200m run
20 Wall Balls
25 KB Swings

Post rounds to comments.

WOD 022015

WOD 022015

Strength:  Handstand Push-ups 4-4-4-4-4

3 Rounds for time:

12 Deadlifts
12 Lateral Burpees
25 DU's or 75 Singles

Post times to comments.  Cash Out:  500m Row

Thursday, February 19, 2015

WOD 021915

WOD 021915

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

100m Farmers Carry
10 OH Sit-ups
15 HR Push-ups
20 Squats

Post times to comments.  Cash Out:  1 min L-Hang total on a running clock.


Tuesday, February 17, 2015

WOD 021815

WOD 021815

Strength:  OH Squat 3-3-3-3-3

10, 9, 8,7....1 reps for time:

Burpee Box Jumps
Push Press

Post times to comments.  Cash Out:  ME Ring Rows

Monday, February 16, 2015

WOD 021715

WOD 021715

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min of:

10 Sit-ups
10 Front Squats
10 Box Jumps
10 Push Press

Post rounds to comments.  Cash Out:  ME Push ups in 1:00

Sunday, February 15, 2015

WOD 021615

WOD 021615

Strength:  Thrusters 3-3-3-3-3

21-15-9 reps for time:

Split Jumps
Wall Balls
Russian Twists

Post times to comments.  Cash Out:  1000m row

Saturday, February 14, 2015

WOD 021515

WOD 021515

Strength:  OH Squat 3-3-3-3-3

5 Rounds for time:

4 Thrusters
8 Box Jumps
12 Pull-ups

Post times to comments.

Friday, February 13, 2015

WOD 021415

WOD 021415

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min:

200m run
15 Wall Balls
20 Walking Lunges

Post rounds to comments.

Thursday, February 12, 2015

WOD 021315

WOD 021315

Strength:  Strict Press 3-3-3-3-3

AMRAP in 10 min:

5 Cleans
5 Lateral Burpees
25 Double Unders or 75 singles

Post rounds to comments.

Wednesday, February 11, 2015

WOD 021215

WOD 021215

Strength:  Floor Press 3-3-3-3-3

TABATA:

Squats
Push-ups
Sit-ups
Row
Pull-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".  Post scores to comments.

Tuesday, February 10, 2015

WOD 021115

021115

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

8 Burpee Box Jumps
12 Deadlifts

Post rounds to comments.  Cash Out:  ME ring dips x 2

Monday, February 9, 2015

WOD 021015

WOD 021015

Strength:  Handstand Push-ups 3-3-3-3-3

For time:

100m run
40 Squats
40 Push-ups
40 Sit-ups

200m Run
30 Squats
30 Push-ups
30 Sit-ups

400m Run
20 Squats
20 Push-ups
20 Sit-ups

800m Run
10 Squats
10 Push-ups
10 Sit-ups

Post times to comments. 

Sunday, February 8, 2015

WOD 020915

WOD 020915

Strength:  Deadlift 3-3-3-3-3

20-15-10-5 reps for time:

Burpees
SDHP
Pull-ups

Post times to comments.  Cash Out:  800m run for time

Friday, February 6, 2015

WOD 020715

WOD 020715

Strength:  Handstand Push-ups 3-3-3-3-3

10,9,8,7...reps for time:

Front Squats
Burpees

Post times to comments.  Cash Out:  100m Sprint x 4

Thursday, February 5, 2015

WOD 020615

WOD 020615

Strength:  Push Press 3-3-3-3-3

For time:

5K Run

Post times to comments. 

WOD 020515

WOD 020515

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 15 min:

250m Row
5 Deadlifts
5 Push Press

250m Row
10 Deadlifts
10 Push Press

and so on until 15 minutes is up.

Wednesday, February 4, 2015

WOD 020415

WOD 020415

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

5 Cleans
15 Wall Balls
25 Sit-ups

Post times to comments.  Cash Out:  500m row

Monday, February 2, 2015

WOD 020315

WOD 020315

Strength:  Hang Clean 3-3-3-3-3

AMRAP in 12 min:

200m Run
12 Push Press
10 Bar over Burpees
8 Toes to Bar

Post rounds to comments.  Cash out:  ME Push -ups in 1:00

Sunday, February 1, 2015

WOD 020215

WOD 020215




Strength:  Deadlift 3-3-3-3-3

"Kyle"

3 rounds (one for his wife and two for his children left behind)
40 KB Swings 32K/24K
40 Box Jumps 24"/20"
40 Thrusters 30k/20k
40 Elevated Push-ups (feet on 24" box)

* The 4 movements represent Chris's 4 tours in Iraq and the total reps for each round equal 160 representing Chris's confirmed kills.





DALLAS, TEXAS – Chief Chris Kyle (USN) and his trusted friend, Chad Littlefield, were tragically killed on Saturday, February 2, 2013, by a troubled veteran whom they were trying to help. Chief Kyle lived by a personal motto that “it is our duty to serve those who serve us,” and he and Littlefield died honoring this creed. Above all else, Chief Kyle was a unique individual and an amazingly loving father, husband, son, brother, friend and devout Christian who had a profound effect on the lives of those he touched.

Chief Kyle was publicly known for being the President of Craft International LLC and the author of the best-selling book, American Sniper. Chief Kyle, a former Navy SEAL, served four Combat tours in Operation Iraqi Freedom and elsewhere. For his bravery in battle, he was awarded two Silver Stars, five Bronze Stars with Valor, two Navy and Marine Corp Achievement Medals, and one Navy and Marine Corps Commendation. After retiring from the Navy, Chief Kyle founded Craft International LLC, a military and law enforcement training company, and was involved in numerous charities, including co-founding FITCO Cares Foundation, and other charitable events benefiting wounded and disabled servicemen and women returning from combat.

“Chris was a true American hero having devoted his adult life to serving his country in combat as a member of the U.S. Navy SEALs and in training our military and law enforcement personnel after leaving the Navy. Chris was also an extremely devoted family man – a wonderful husband and loving father. He gave so much of his time to charitable causes that assisted military personnel and their families and died while trying to help a struggling service member. We are all saddened by his tragic death. America lost one of its finest sons and a true patriot. Our thoughts and prayers go out to the Kyle family”_ said Steven Young, Craft’s CEO.