Wednesday 7/30/14

Posted on Jul 29, 2014 in WOD | 0 comments

Strength:

 A) Back Squat Heavy 3

B) Back Squat 4 x 3 @ 90% of A

WOD:

 For Time:

50-40-30-20-10 Wall Balls

25-20-15-10-5 Burpees

 Dusty works out regularly at 5:30 AM, he completed the entire Scooter workout RX

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Tuesday 7/29/14

Posted on Jul 28, 2014 in WOD | 0 comments

Strength:

 A) Strict Press Heavy 3

B) Strict Press 2 x 3 @ 90% of A

WOD:

“JT”

21-15-9

-HSPU

-Ring Dip

-Pushups

 

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. 

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

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Monday 7/28/14

Posted on Jul 27, 2014 in WOD | 0 comments

Strength:

 A) Squat Clean Heavy 4

B) Squat Clean 2 x 4 @ 90%

C) Deadlift Heavy 5

Partner WOD:

8 Min AMRAP:

7 Russian KB Swings

7 Air Squats

15 M Resisted Sprint

*Partners alternate full rounds

Need some inspiration? Scott’s father Steve performed the entire workout (with RX weights)  by himself on Saturday

 

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Sunday 7/27/14

Posted on Jul 26, 2014 in WOD | 0 comments

Strength:

A) OH Squat Heavy 2

WOD:

5 RFT:

10 OH Squats (75% A)

10 Pullups

250 M Row

Thank you to everyone who came and made this Saturday and Incredible Event! (Steve and Chris working in the 1st heat)

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Saturday 7/26/14

Posted on Jul 25, 2014 in WOD | 0 comments

“Scooter”:

For Time:

500 M Farmers Carry (25s/15s)

25 Burpee Box Jumps (30/24)

500 M Plate Carry (35/25)

25 Burpee Box Jumps (30/24)

500 M Plate Carry (35/25)

25 Burpee Box Jumps (30/24)

500 M Farmers Carry (25s/15s)

 

8:00 AM will be first heat! Bring Family and Friends! Support a Great Cause!

 

 

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Friday 7/25/14

Posted on Jul 24, 2014 in WOD | 0 comments

Strength:

 A) Weighted Step-Up 4 x 8 per leg

Partner WOD:

3 RFT:

30 HSPU

30 Pullups

30 Wall Balls

1000 M Row (switch every 250)

This Saturday is the Big Day!

 

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Thursday 7/24/14

Posted on Jul 23, 2014 in WOD | 0 comments

Strength:

  A) Heavy Single Complex: Clean + Hang Clean+ Push Jerk + Split Jerk

WOD:

 EMOM 12:

-Even: Complex @ 75% of A

-ODD: 30 sec Max Burpees Over Bar

Score = total burpees over bar

 Pat destroyed the Back Squats on Tuesday’s Strength WOD

IMG_4648[1]

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