Strength: Weighted Pull Ups 5x3
WOD: 5 Rounds For Time
5 Renegades (1.5/1)
10 OHS (115/75)
REC: 8 Minutes
At the top of every minute, row 150 meters and do max ball slams in the remainder of the minute
Monday, Oct 14th, 2013
Weekly Warm Up: 10 Pull Ups, 10 GHD Sit Ups, 10 PVC Overhead Squats,
Strength: Overhead Squat 5x5
WOD: "Wittman"
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13th, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
7 Rounds for Time
15 KB Swings (1.5/1)
15 Power Cleans (95/65)
15 Box Jumps (24/20)
REC: 4x8 Turkish Get Ups (1.5/1)
Monday, Sept 9th, 2013
Strength: Overhead Squat 5x3
WOD: For Time
40 Burpees
30 Clean and Jerks (95/65)
30 Burpees
20 Clean and Jerks (135/95)
20 Burpees
10 Clean and Jerks (165/105)
10 Burpees
REC: 100 Double Unders for time
Monday, August 5th, 2013
We're very proud of all of our athletes that participated in the 2013 Wyoming Open. Final standings for the weekend: (Thanks to Coach Ari for the continual updates!)
In the Women's Open Division, Angie placed 7th, Hannah placed 27th and Destinee placed 28th.
In the Men's Open Division Coach Dennis placed 10th, Dan placed 12th, Chase placed 33rd and Nick placed 36th.
In the Women's Pro Division, Coach Shelby placed 6th.
In the Men's Pro Division, Coach Malachi took 1st and the Chief placed 12th.
Weekly Warm Up: 10 Handstand Push ups, 10 Air Squats, 20 Russian Twists w/medball, 10 Hip Extensions
Strength: OHS 8x1 (leaderboard)
WOD: “Nancy” (leaderboard)
5 RFT
400 M Run
15 OHS (95/65)
REC: Partner Push Ups HOD 100 total for time, one work at a time