Monday, March 23, 2015

Monday, March 23, 2015

Officer Michael “Freight” Crain, of Beaumont, California, 
died Feb. 7, 2013, when he was fatally injured by gunfire in 
an apparent ambush while on patrol. A former U.S. Marine 
Corps sergeant, the 34-year-old had been with the Riverside 
Police Department for 11 years, assigned to field operations 
and the SWAT Team. He is survived by his wife, Regina; son,
 Ian; and daughter, Kaitlyn.

"Crain"

2 rounds for time of:
34 push-ups
50 yard sprint
34 deadlifts, 135 lb.
50 yard sprint
34 box jumps, 24-inch box
50 yard sprint
34 clean and jerks, 95 lb.
50 yard sprint
34 burpees
50 yard sprint
34 wall-ball shots, 20-lb. ball
50 yard sprint
34 pull-ups
50 yard sprint

Wednesday, March 11, 2015

Wednesday, March 11, 2015

"Main Site WOD"

With a running clock, every minute perform 1 lift and add 10 pounds.

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Score will be heaviest load for the snatch, clean and deadlift.

Monday, March 9, 2015

Monday, March 9, 2015

"Chip This"

1500m Row
30 Deadlift
30 Push-Up
30 Box Jumps
30 HPC
30 GHD Sit-Up
30 Wall Ball
30 KBS
30 G2O
200 Double Under

Wednesday, March 4, 2015

Wednesday, March 4, 2015

21-15-9

HRPU
Bent Over Row

Rest 1 minute

21-15-9

GHD Sit-Up
Sandbag Squat Clean 

Monday, March 2, 2015

Wednesday, February 25, 2015

Wednesday, February 25, 2015

Alternating minutes for 12 minutes of:

Alternate Leg Parallet Jumps
Alternate KB Cleans

With EMOM of:

T-Bones

Friday, February 20, 2015

Friday, February 20, 2015

Partner/Team WOD

Partner 1
10 S2O 115/80
10 Box Sit-Ups
10 Back Squat 115/80
10 Box Supermans 

Partner 2
60m Farmer Carry 2x45/2x35
120 Singles
240m Row