Tuesday 2012 02 21


Skill:
Clean & Jerk
321

M3 Pick your own 3 movements

WOD

5 rounds of:
5 Push Press (155/105)
10 Box Jumps (24/20)
5 HSPU


For Time

Angie

Monday 2012 02 20

WOD:

"Angie"

100 Pull ups
100 Push Ups
100 Sit ups
100 Air Squats

For Time

Friday 2012 02 

Skill:
5/3/1 Shoulder Press WK1

WOD:

6 min. AMRAP

OHS (95/65)
Burpees

Add 1 rep of each for every round until 6 minutes are up. Ex. First round 1 rep each, second round 2 reps each and so on...)

"Zapata"

2012 02 16

No Skill


"ZAPATA"
In Honor of Agent Jaime Zapata we designed this workout last year during our Border Wars Competition in his honor. One year today we will be doing it again to honor one great man who gave his life during a war that we continue to fight today.

WOD
"ZAPATA"

1005.5 m Run
then 2 rounds of:

15 Deadlifts (155/135)
32 m Walking Lunges
15 Hang power Cleans (155/135)
32 m Walking Lunges
15 Ground to Overhead (155/135)

then...
1005.5 m Run
For Time


Pictures for the Border Wars Competition are up! Enjoy!

Wednesday 2012 02 15

Skill:
5/3/1 Deadlift WK1
3/2/1 Front Squat

WOD:

500 m Run
10 Box Jumps(24/20)
400 m Run
20 Box Jumps(24/20)
300 m Run
30 Box Jumps(24/20)
200 m Run
40 Box Jumps(24/20)
100 m Run
50 Box Jumps (24/20)

For Time

Happy Birthday Miss Helen!

Tuesday 2012 02 14

Happy Valentine's Day to all!

Skill:
M3: AS, PCL, WBS
3-2-1 Hang Squat Snatch

WOD:

"Air Helen"

13 Min AMRAP:

2 C/J (155/105)
19 Pull ups
70 Air Squats
40 KBS (55/35)

Happy Birthday Miss Helen!!!!

Monday 2012 02 13

Skill:
BS 3/2/1 WK 1

WOD
"Galindo"

2 Rounds of:

8 HSPU
19 Deadlifts (315/185)
79 Sit ups
33 Double unders



Happy Birthday Juan!!!!

Wednesday 2012 02 01


Skill:
M4 Pick 4 of your own movements

WOD:

21-15-9
Pull ups
Burpee Target Touch
1-DB Thrusters (35/20)

Tuesday 2012 01 31


Skill:
OHS 321

WOD:

50 WBS (20/14)
10 HSPU
50 WBS (20/14)
10 SDPU
50 WBS (20/14)

Monday 2012 01 30


Skill:
PJ 321
M3 Pick 3 of your own movements

WOD
3 PCL @ 70% of 1RM
6 BJ (30/24)
9 DL @ 70% of SCL 1RM

5 Rounds