“Morrison” 8/25/15


50-40-30-20-10 rep rounds of:
Wall balls
Box jump, 24/20
KB swings, 53/35

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

“Triple 3” 8/24/15

Triple 3

For time:
Row 3,000 meters
300 double-unders
Run 3 miles                                                  
*set your own time cap
WOD will start :15 after the hour. Show up a little early if that’s not enough time to get warmed up.


“Weak Link”
Teams of three:
24 min AMRAP
1-2-3-4-5-6-7-8- and so forth
Setup 3 stations:
WallBall Shots (20/14)
Clean (185/135) 
200m Run

Everyone starts at a different station and works at the same time. The first round consists of each athlete doing one rep at each station. The second round is 2 reps at each station, and so forth. Athletes cannot rotate to the next station until the whole team is ready to rotate. 

Olympic weightlifting total 8/17/15

If Possible Please show up 5-10 minutes early to get the trainer your weights and warmed-up.
Snatch will start :20 min after the hour
C&J will start as soon as Snatch is done

Olympic weightlifting total:
Snatch 1-1-1 reps
Clean and jerk 1-1-1 reps

This will run like an Olympic Weight lifting competition
When you first get to the gym give the trainer all 3 weights you will
be lifting for Snatch and C&J.
You are put in order by the weight you are lifting.
If you miss a lift you can choose to lift the same weight again, but you are not allowed to go down in weight so choose your 3 lifts wisely.
Olympic weight lifting standards apply, (no pressing allowed, must receive in full lock out position, you will have 60 seconds to complete your lift.