Join us for an intro for military vets (55+) on Saturday, Nov. 16 @ 10am! 55+ military vet intro on Nov. 16 @ 10am!

Wed, Aug 12th WOD

Bodyweight Fran: 21-15-9 reps, for time of: Burpee Pull-upFT: AbMat Sit-ups: For time: 100 AbMat Sit-upsLuce: 3 rounds for time of: Run, 1000 m 10 Muscle-ups 100 Air Squats If you have a 20/14 lbs weight vest or body armor, wear it. Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.Rene: 7 rounds for time of: Run, 400 m 21 Walking Lunges 15 Pull-ups 9 Burpees If you have a 20/14 lbs weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends."Tabata" - Plank Holds : 8 x 20 secs / 10 secs: Tabata Plank Hold The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.3 RFT: 400 m, Air Squats, Sit-up (abmat)s and 2 more: 3 rounds for time of: Run, 400 m 40 Air Squats 30 Sit-up (abmat)s 20 Push-ups 10 Pull-upsFT: Double Unders, AbMat Sit-ups and 200 m: For time: 100 Double Unders 50 AbMat Sit-ups Run, 200 m 80 Double Unders 40 AbMat Sit-ups Run, 200 m 60 Double Unders 30 AbMat Sit-ups Run, 200 m 40 Double Unders 20 AbMat Sit-ups Run, 200 m 20 Double Unders 10 AbMat Sit-ups Run, 200 m"Tabata" - Hollow Holds and Superman Holds : 8 x 20 secs / 10 secs: Tabata Hollow Hold Tabata Superman Hold The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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