Monthly ArchivesApril 2013

Loredo standard

Hero WOD: Loredo
6 Rounds:
24 Squats
24 Push-Ups
24 Walking Lunge Steps
400m Run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with [...]

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Turbulence standard

Strength: Power Clean
Work up to a 1RM POWER Clean, then
10 Minute EMOM: 80% of Power Clean
2 Power Cleans
3 Burpees
WOD: Turbulence
400m Row
30 Wall Balls (20/14)
20 Pull-Ups
10 Toes To Bar
5 Rounds For Time:
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3 Minutes Between Rounds

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Honey Dipped standard

Honey Dipped
2 Person Team WOD:
(2) 11 Minute AMRAPs: No Break
10 Ground to Overhead (75/55): Push-Ups
20 Med Ball Cleans (20/14): Weighted Sit-Ups
30 Box Jumps (24/20): Air Squats
While 1 partner is working the other will run 400m. Switch after each 400m Run.
Travel WOD:
20 Rounds
5 Push-Ups
5 Sit-Ups
5 Squats

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Dove standard

Today we honor all of those affected by the recent tragedies in Boston, MA and West, TX.  We also honor the memory of Bailey Cooper, friend to some of our fellow C-4 athletes.  Please keep them and their families in your thoughts and prayers.   Push a little harder today.  Have a great day and [...]

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