12.13.2019

SWODMax Weight Pull-upand/or Max Height Box jump HERO WOD FRIDAY U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on...

12.12.2019

SWODWork on your weaknesses or stretch and rollout WODOn the 4:00 x 5 Rounds:25 AbMat Sit-ups15 Slam Balls (30/20)5 Deadlifts *Build in Weight on the Deadlift* *Score is your 5 deadlift weights. Enter them individually on SugarWOD and we will add them up to put them...

12.10.2019

SWODWeek #2 of our Back Squat Waves, building upon the last. All percentages are based off our 5-Rep Heavy completed earlier in the training cycle. Set 1: 6 Reps @ 72%Set 2: 4 Reps @ 78%Set 3: 2 Reps @ 84% Rest 3 Minutes Set 4: 6 Reps @ 78%Set 5: 4 Reps @ 84%Set 6: 2...

12.9.2019

Every year I pick a WOD to bring back for all of us to try from the comp. This year I choose Belsnickel along with Krampus’ Bath Bomb! We have 2 extra ski ergs so hopefully we can take advantage and use them while we have them! Partner WOD...

12.6.2019

Hero WOD Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally...

12.5.2019

SWOD*Work on your weaknesses. This is your time to practice. If you don’t know then work on your Pull-ups (Strict, Kipping, Butterflies, etc.) or Rollout and do some mobility. Partner WODAMRAP 24:9 KB Swings (70/53)7 Box Jumps 24/205 Pull-ups*One partner...