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Thursday June 11, 2015

Bell 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion...

Wednesday June 10, 2015

5 rounds for time of: 45-lb. barbell Turkish get-ups, 21 reps Run 400 meters ______________________________________________________________________________________________________________________________________ Rosemary Beets With Garlicky Kale    By: Rebecca...

Tuesday June 9, 2015

10 rounds for time of: 5 pull-ups 5 push-ups 5 rounds for time of: 10 GHD sit-ups 10 back extentions 2 rounds for time of: 25 wall-ball shots, 20-lb. ball 25 box jumps, 24-inch Rest as needed between couplets. 

Saturday June 6, 2015

For time: Swim 1,000 meters Adams Park 8:00 AM... My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength. - Michael Jordan

Friday June 5, 2015

Wyk 5 rounds for time: 225-lb. front squats, 5 reps 15-foot rope climbs, 5 ascents Run 400 meters with a 45-lb. plate Army Pfc. Jacob H. "Wyk" Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry...

Thursday June 4, 2015

4 rounds for time of: 50-calorie row 40 GHD sit-ups 30 pull-ups It doesn't take a lot of strength to hang on. It takes a lot of strength to let go. - J. C. Watts

Wednesday June 3, 2015

Body-weight back-squat ladder  Rest 5 minutes 3/4 body-weight push-press ladder Rest 5 minutes 1 1/2 body-weight deadlift ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as...

Tuesday June 2, 2015

4 rounds for time of: 50 squats 40 back extensions 30 push-ups Stay hydrated as the weather gets warmer!