Monthly Archives: August 2013

WOD 230813

Warm Up

Athletes Choice – before gathering into small groups for a chit chat please refer to the demo video it is much more effective

WOD – Partner workout

Run Block A

100 Burpees (plate facing)

90 Pullups

80 Front Squats 60/40

70 Toes to Bar

60 Shouler to Overhead 60/40

50 Reverse Burpees

40 Squat Clean 60/40

30 Muscle Ups

20 Squat Snatches

10 Rope Climbs

Run Block B

WOD 220813

Warm Up


10 Box Jump 20″

10 Push Ups

10 Squat

10 Toes to Bar


Holleyman – Courtesy of CFHQ

30 rounds for time of:

5 Wall Ball 9/7

3 Handstand Push-ups

1 Power Clean 102/70



U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

WOD 200813

Warm Up


10 Push Press 15/20

10 Sumo Deadlift High Pull (SDHP) 15/20

10 Squats 20/15

30 Double Unders


A: 1RM Thruster (20 minutes, barbell starts from the floor)

B: Within a ten minute time limit complete


Knees to Elbow

Kettlebell Swing 24/16

1 Minute rest then


Ring Dips

Kettlebell SDHP 24/16

Athletes must rest 1 minute after the first couplet.



WOD 190813

Warm Up


400m Run

10 Ring Rows

10 Hanging Leg Raises

10 Jump Squats


Christine – Courtesy of CFHQ

3 Rounds for time

500m Row

12 Bodyweight Deadlift

21 Box Jumps 24/20

*exercise standards will be different for the box jump

WOD 150813

Warm Up

Athletes Choice – sitting on foam rollers having a chat does not constitute a warm up


For time

Modified “Glenn”

30 Snatches 62/40 (originally Clean & Jerks)

1600m Run

10 Rope Climbs

1600m Run

100 Reverse Burpees  (originally burpees)



Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.