fitness1018 image

1 mile warm up
3 rounds of 5 reps each Press, Push Press, Push Jerk with 45 lbs
Overhead Squat 95lbs 49 reps. 7 reps of 7 set
(0) Post your comments


5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min

(0) Post your comments


Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups 5 rounds for max reps.
There is NO time component to this WOD.
(0) Post your comments


fitness1018 image

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
(0) Post your comments


aka 3 bars of death
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
(0) Post your comments


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009
Five rounds of:
* 155 pound Deadlift, 12 reps
* 155 pound Hang power clean, 9 reps
* 155 pound Push jerk, 6 reps For time
(0) Post your comments


Thruster 95 lbs
Pull-ups 21-15-9 reps,
for time
(0) Post your comments


Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.First posted 16 April 2009
Rounds in 20 min of:
* 24" box jump, 30 reps
* 115 pound push press, 20 reps
* 30 pull-ups Rounds completed
(0) Post your comments