Saturday 150307

Posted in WOD on March 7th, 2015 by Alison McConnell


U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.


Complete as many rounds as possible in 25 minutes of:
8 handstand pushups
8 box jump (30″)
15′ rope climb, 1 ascent

Sub pushups or knee pushups for HSPU / step-ups for box jumps / 10 one- or two-armed ring rows for the rope climbs

Thursday 150305

Posted in WOD on March 6th, 2015 by Alison McConnell







Handstand pushup

Use a moderate weight on the deadlift – one that’s manageable, especially in the first set. Sub regular pushups or a seated DB press for the HSPU if needed.

Monday 150302

Posted in WOD on March 2nd, 2015 by Alison McConnell

Hey gang, we won’t be holding classes at the box this week – your coaches are on the road. Here’s today’s WOD, and I’ll post WODs on Thursday and Saturday for y’all as well!


EMOTM 10min [Every minute on the minute for 10 minutes]
2 back squat

Pick a weight that is heavy but manageable and use it for all 20 reps


5 rounds for time:
10 DB snatch
8 burpees

Pick a moderately heavy DB and alternate arms with each rep if possible.