Monday 01/06/14

SKILL:

Back squat: follow Wendler


WOD:
Hero WOD

RANDY

75  Power snatches
-75/45



Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Monday 10/21/13

SKILL:

Back Squat:
follow Wendler program
-RTG take 15 min to find 3 rep max in snatch balance

HERO WOD

"McGhee"

 30 min AMRAP

5 deadlifts 
-275/180

13 push ups

9 box jumps
 -24/20

Corporal 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, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Saturday 10/12/13

Saturday 10/12/13






Each person will be given a name of a Firefighter and their story before you begin. You will be doing everything in this WOD in his honor.

This is a partner WOD but you can do it Solo also

75 ft. Charged Hose Line Pull ( Can have both partners on same hose)

19 Tire Flips (each Partner) 

Jump Over 4 Ft Wall 

Keiser Sled ( Partner 1 goes one length of sled and P-2 returns then repeat)

5 Pull Ups (each partner)

185 Pd Dummy Drag 120 Ft. ( down and back in the Engine Bay, with a rope attached to pull with. Partners can drag same dummy together) 

Run to Tower 

Both partners With High Rise Hose Pack on shoulder climb stairs to 3 Rd Floor**
Put Pack Down and Hoist rolled hose line from ground to 3rd floor and back down. (we have a lighter weight for females)

Return pack to shoulder and continue up stairs to 7th story

19 Push Ups at the top of the Tower of Glory!

Ring the Bell in honor of the Firefighter you are WODing for.

We will be in Tavares at the Lake Technical Institute for Public saftey and will have no WODs in the Box. 

1565 Lane PArk Cut Off Rd

Tavares, Fl