Hero Saturday August 19, 2017

Hero Ashley White

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.


5 Rounds

3 Rope Climbs

10 T2B

21 Overhead Walking Lunge 45/35

400m Run

Friday August 18, 2017

Warm Up

2:00 Light Row, into:

2 Rounds:
10 Hollow Rocks
10 Superman Rocks

1:00 Medium-Paced Row, into:

2 Rounds:
10 Banded Good Mornings
10 Slow Air Squats

:30s Fast Paced Row


5 Rounds

30 Yard Farmers Carry 70/53

30 Yard Hand Stand Walk (scaling: Box Walks, Wall Walks, Handstand Holds practice Kick Ups)

Hand Stand Walk Progression Video


Teen WOD

Deadlift 5 x 3 x 75%
100 Burpees for time

Thursday August 17, 2017

Warm Up

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side 


15min AMRAP

150 WallBalls

1 Rep Max Power Clean*

* After completion of 150 WB use the remaining time in the 15 mins to work up to a 1 Rep Max PC


3 Rounds

10 Evil Wheels 

10 Hip Extensions


AMRAP in 15:00

Hang squat clean => lunge => lunge

Hang squat snatch => lunge => lunge
Wall walk ups


Tuesday August 15, 2017

Warm Up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
1-3 Strict Pull-Ups
9 Wall Squats
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side





1X3 @80% of 1RM


3 Rounds

10 OHS 135/95 (From the ground)

50 Double Unders

Post time to comments


Teen WOD


Row, run, bike, or combo of any
Medicine Ball throw for height