Monday 20th June 2016

Warm-Up: 250m Run Then: 2 rounds of: 30 Mountain climbers 10 Kipping swings 10 Barbell Front Rack Lunges 45/35 10 Barbell Good Mornings 45/35 10 Bent Over Rows 45/35 MetCon: Complete For Time: Buy-in 600 m run then: 15-12-9-6-3 Power Cleans 135/95 Pull-ups Front Squats 135/95 Pull-ups Cash-Out 600 m...

Saturday 18 June, 2016

In Teams of 2 AMRAP 21 3 Deadlift 225/155 4 HR Push-Up 5 Sit-Up **wall-sit** Teammate must complete entire round before second teammate begins the next round. One teammate will wall-sit while they wait for round to be...

Friday 17th June 2016

Box Brief Guys/Girls Our next mission. My first Commander in the military is in Afghanistan. He will be there for the next 350 days. Here is his note to me… (this man did everything in his power to make sure I succeeded, I survived) _____ Friends and family, many of you have asked if I need anything in Afghanistan and what is my address. First, personally I am fine and have all I need – hot chow and a dry bed are all I ever hope for. That said, Afghanistan is not the robust theater many may imagine – but there are still 10,000 troops fighting the good fight every day. What I don’t see here are the cards, care packages and outpouring from the American people that I have seen on my previous trips to the middle east. It is almost like this is becoming a forgotten war. I have a platoon of young troopers who protect me almost daily and if any of you would like to do something – help me make them feel special. Any care packages, cards to “a Soldier”, or other items you send…I will share with them and other great young Americans serving here. Powdered drink flavorings, cards of appreciation, magazines, coffee, snacks, etc…are always a pick me up. Thanks for anything you care to do for these great troops. ____________________________ I (Edwin) want to say that yes the care packages are great… but even more appreciated and loved are notes from kids, teens, adults, anyone. They/we read them, hold them. Those change moral, lift spirits. Help me make one of these...

Thursday 16th June, 2016

Strength Back Squat 5 x 65% 5 x 70% 5 x 75% 2 x 80% Front Squat 5 x 65% 5 x 70% 5 x 75% 2 x 80% In Teams of 2 Complete For Time: 100 Power Cleans 135/95 100 Russian Twist 100 Partner Squat Throws 20/14 100 Box Jump 24/20 100 Burpee Over Bar (bar...

Wednesday 15 June, 2016

HAPPY BIRTHDAY “WILL” The Warm Up will be dedicated to you! For Time: 0-14 (cap) “Cindy Fat Aunt” CFA = 1 Bar MU, 3 HSPU, 5/5 Pistol Squats 1 Snatch 135/95 1CFA 2 Snatch 1CFA 3 Snatch 1 CFA Continue to 10 Snatches CFA stays at 1 Round Mod: 3 Pull-up, 3 HSPU, 5/5 Pistol Rest 14-16 Minutes 16+ For Time: 10-1 Lateral Jump Over Bar...

Tuesday 14 June, 2016

Strength Deadlift 5 x 65% 5 x 70% 5 x 75% 5 x 80% 3 x 85% Metcon For Time: 40 Dip 50 Jumpin Lunges 60 Push-up 70 Ground to Overhead 45/35 Plate 80 Air...