Category Archives: Workout of the Day

WOD 140823

FREE CLASS 8:30am
Regular WOD 9:30am
Strength:
A) Blocks @ BK: Power Clean x 3 reps, every 90 sec @ 75% x 5 sets
B) From Ground: Power Clean + Power Jerk, 1 rep every 20 sec @ 65% x 4 min
Skill:
5 attempts: Handstand into HS Walk x 50ft max, rest as needed
WOD
3 Rounds for Time
500m Row
10 Push Press [...]

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WOD 140822

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
“Mr. Joshua”
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250/165 pound Deadlift, 15 reps
Post time to SugarWOD

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WOD 140821

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, [...]

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WOD 140820

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.
“Badger”
Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to SugarWOD

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WOD 140819

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to SugarWOD

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WOD 140818

Welcome to Hero Week!
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues [...]

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WOD 140817

Strength:
A) 5 OHS every 90 sec x 5 sets, ascend in weight each set to 5RM
WOD
15 AMRAP
200m Run
10 Wall Balls 20/14
10 Box Jumps 24/20
Post score to SugarWOD

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