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SATURDAY HERO WOD “McGhee”

This Saturday lets pay respects to HERO “McGhee”. Always discuss scaling movements and weights with your coach!

U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment, and his first to Iraq.

He is survived by his father, Steven of Myrtle Beach, South Carolina; his mother, Sherrie Battle McGhee; fiancee, Ashleigh Mitchell; and his brother, Zachary.

McGhee

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

McGhee

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

McGhee

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

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Friday WOD 11/06/20

Fisher LOVES Coach Bob and his treats!

Friday Schedule: 6am/8am/9am WOD Open Gym Time is 430pm

12 Min EMOM
Odd – 10 Front Rack Lunges (65/95) (85/125)
Even – 3 Manmakers (25/35)
followed by Partner WOD
10-9-8-7-6-5-4-3-2-1 (65/95) (85/125)
Touch and Go Power Cleans
Shoulder to Overhead
P1 does 10 TNG PC
P2 does 10 TNG PC
P1 does 10 S2O
P2 does 10 S2O12 Min EMOM
Check your weights and times from 9/8/20

12 Min EMOM
Odd – 10 Front Rack Lunges (65/95) (85/125)
Even – 3 Manmakers (25/35)
followed by Partner WOD
10-9-8-7-6-5-4-3-2-1 (65/95) (85/125)
Touch and Go Power Cleans
Shoulder to Overhead
P1 does 10 TNG PC
P2 does 10 TNG PC
P1 does 10 S2O
P2 does 10 S2O12 Min EMOM
Check your weights and times from 9/8/20

12 Min EMOM
Odd – 10 Front Rack Lunges (65/95) (85/125)
Even – 3 Manmakers (25/35)
followed by Partner WOD
10-9-8-7-6-5-4-3-2-1 (65/95) (85/125)
Touch and Go Power Cleans
Shoulder to Overhead
P1 does 10 TNG PC
P2 does 10 TNG PC
P1 does 10 S2O
P2 does 10 S2O12 Min EMOM
Check your weights and times from 9/8/20

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Thursday WOD 11/05/20

Thursday Schedule: 6am/8am WOD and Open Gym Times are 9am/530pm

For Time:
50 Goblet Squats
40 Single Arm Push Press
3,000 Meter Bike Erg
40 Single Arm Push Press
50 Goblet Squats
  (35/25) (50/35)

For Time:
50 Goblet Squats
40 Single Arm Push Press
3,000 Meter Bike Erg
40 Single Arm Push Press
50 Goblet Squats
  (35/25) (50/35)

For Time:
50 Goblet Squats
40 Single Arm Push Press
3,000 Meter Bike Erg
40 Single Arm Push Press
50 Goblet Squats
  (35/25) (50/35)

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Wednesday WOD 11/4/20

Wednesday Schedule: 6am/8am/9am/530pm/630pm WOD

Sign up on Zenplanner to reserve your space.

Wednesday:
  WOD:
Row or Run 3 Miles
Every 400/500 Meters
Stop and do 9 Burpees and 21 Air Squats

Wednesday:
  WOD:
Row or Run 3 Miles
Every 400/500 Meters
Stop and do 9 Burpees and 21 Air Squats

Wednesday:
  WOD:
Row or Run 3 Miles
Every 400/500 Meters
Stop and do 9 Burpees and 21 Air Squats

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Tuesday WOD 11/3/20

Flashback from Bruteforce Mile 2019. MARK YOUR CALENDARS FOR 11/11/20 for our 2020 Bruteforce Mile.

Tuesday Schedule: 6am/530pm WOD 8am-HIIT w/Casey 9am-Open Gym

Part 1
Every Minute on the Minute for 3 Minutes
2 Strict Press
2 Push Press
2 Push Jerks
*Use Workout Weight*

Part 2
15-12-9:
Push Press (115/85)
90-60-30 Single Unders

…Directly into…

15-12-9:
Push Jerks (115/85)
60-40-20 Double Unders

Part 1
Every Minute on the Minute for 3 Minutes
2 Strict Press
2 Push Press
2 Push Jerks
*Use Workout Weight*

Part 2
15-12-9:
Push Press (115/85)
90-60-30 Single Unders

…Directly into…

15-12-9:
Push Jerks (115/85)
60-40-20 Double Unders

Part 1
Every Minute on the Minute for 3 Minutes
2 Strict Press
2 Push Press
2 Push Jerks
*Use Workout Weight*

Part 2
15-12-9:
Push Press (115/85)
90-60-30 Single Unders

…Directly into…

15-12-9:
Push Jerks (115/85)
60-40-20 Double Unders

Comments Disabled| |