Wod- August 2, 2012

Compare to June 2, 2012


20 minute AMRAP

10 Push Press (115/80 lbs)

10 Kettlebell Swings (55/35 lbs)

10 Box Jumps (24/20″)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


Wod- June 23, 2012 “Blake”

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Four rounds for time of:

100 foot Walking lunge with 45/25lb plate held overhead
30 Box jump, 24″/20″
20 Wallball shots, 20/14lbs.
10 Handstand push-ups

*scale appropriately, this wod should not exceed 30 min.


Wod- May 28, 2012

6:30am class only. Closed the rest of the day for Memorial Day.


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Wod- May 17, 2012

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.



3 Rounds

Run 800 meters

50 Back Extensions

50 Sit Ups


L4 – As RX

L3 – As RX

L2 – 3 Rounds

Run 800 meters

30 Back Extensions

30 Sit Ups

L1 – 3 Rounds

Run 400 meters

30 Super Man’s

30 Sit Ups

L1m – 3 Rounds

Run 400 meters

15 Superman’s

20 Sit Ups


Wod- May 4, 2012

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




Handstand Push Ups

Ring Dips

Push Ups


L4 – As RX

L3 – one abmat, skinny band assisted ring dips

L2 – two abmats, purple band assisted ring dips

L1 – box HSPU, green band assisted ring dips

L1m – hand release push ups, ring rows, modified push ups