Tuesday, 1/16

Tuesday, 1/16

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

I. Warm-up

8 minute max cal on rower or bike

II. Hero WOD

“Jenny”
Complete as many rounds as possible in 20 minutes of:
• 45-lb. overhead squats, 20 reps
• 45-lb. back squats, 20 reps
• 400-meter run

Monday, 1/15

Monday, 1/15

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. (Source: www.31heroes.org)

I. Warm-up

Coach’s choice

II. Hero WOD

“31 Heroes”
AMRAP 31 minutes:
• 8 Thrusters (155/105#)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Friday, 1/12

Friday, 1/12

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

I. “Warm-up”

1/2 Karen:
75 wall ball shots for time.

II. Hero WOD

“DT”
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps

Thursday, 1/11

Thursday, 1/11

Friends, as we try to make sense of the devastation that has been occurring since December, let us all remember to remain calm, be kind, and love more. We have all been affected one way or another and what our community needs most is compassion, support, and common sense. Please remember to avoid the mudslide areas as they are considered active situations and emergency personnel, first responders, etc. need to be able to get through without you interfering. As always, if you or anyone you know needs help, please let us know.

I. “Warm-up” as seen through President Business’ eyes

Death by Pull-ups
2x the round you are on. Time cap 8 minutes

II. WOD

For time:
24-21-18-15-12-9-6-3
Cal on rower
Box jump overs (30/24″)

Wed, 1/10

Wed, 1/10

Cease to hope and you will cease to fear.
-Hecato

I. Warm-up

Death by Handstand Push-ups
Min 1 = 1 HSPU
Min 2 = 2 HSPU
and so on until you can’t get the number of reps in the minute.

II. WOD

60 Hang Squat Cleans (115/85)
*Every time you drop the bar, row 400m.

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