Monthly Archives: August 2011
8.16.11
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Updates and News
- If you haven’t oredered your WOD Book yet please see Mindy and we’ll make sure to get you
on the list. Orders will be placed Friday so make sure you get yours and the Special Price.
- Olympic Weightlifting Coach Mark Cannella from Columbus Weight Lifting Club will be
here Saturday September 24 from 10-2pm instructing and coaching the olympic lifts so
that our WOD’s will have great form and safety. Cost for this event is $69.00. Resister NOW as spots are limited!
Hero WOD “McGhee”
30 min AMRAP
5 Deadlifts 275lb
13 Push-uups
9 Box Jumps
Post to comments.
8.15.11
“Daniel”
For Time:
50 Pullups
Run 400m
21 Thrusters (95/65)
Run 800m
21 Thrusters (95/65)
Run 400m
50 Pullups
Post Time to Comments.
“Daniel” in memory of Army Sgt 1st Class Daniel Crabtree, who was killed in Al Kut, Iraq on Thursday, June 8th 2006
8.13.11
Today We Play @ Newnan High!!
Warm Up on Track
AMRAP 12 minutes of:
- 5 Chest to ground push ups
- Hill Sprints
This is harder than it looks!!!
Goal is @least 10 rounds!!!
8.12.11
Mobility & Dynamic Warm Up
For Time:
- Over Head Lunge 50 Steps
- 200 meter run
- Over Head Lunge 40 Steps
- 200 meter run
- Over Head Lunge 30 Steps
- 200 meter run
- Over Head Lunge 20 Steps
- 200 meter run
#45/#25
** Saturday meet at Newnan High School 9am
8.10.11
Hurdle Mobility & Dynamic Warm Up
Prowler shuttles
Push Jerk: 3-3-3
- strict pull ups on 2″ handles (9)
- box jumps (12)
- sprinter situps (15)
3 Rounds For Time
*** Big Numbers today by everyone but big ups go to
Bobby for a PR of #165
Jay for #205
Charlie for a PR of #180
Great Job to everyone else and the ladies as well!!
08.09.11
This Will Be Fun!!
Complete For Time:
-
30 KB Swings
-
30 Push Ups
-
400 Meters
-
20 KB Swings
-
20 Push Ups
-
400 Meters
-
10 KB Swings
-
10 Push Ups
-
400 Meters
8.08.11
My Favorite Athlete Just Entered the HOF. Congrats Prime Time!!
Strength:
Deadlift 5 RM (add 10 lbs)
Strict Pull Ups 3 x max reps
then
For time:
DB Thrusters 50 lbs for 1 minute
Rest 1 minute
Toes to Bar for 1 minute
Rest 1 minute
Box Jumps for 1 minute
Rest 1 minute
Burpees for 1 minute
*Keep Score by Total Number of Reps Per Round
Post total score to comments.
08.04.11
Summer Is Almost Over Go Out and Get Active and Have Some Fun
08.03.11
Warm Up & Hurdle Mobility
Complete For Time doing 21 of each in succession then repeating for 15 and finally 9 reps
Deadlifts: 21/15/9
Box Jump: 21/15/9
Pull Up: 21/15/9
8.02.11
Sled Warm Up/ Hurdle Mobility/ Dynamic Warm Up
Skill Work: Push Jerk or Overhead Squat
WOD
5 rounds for time
- 9 Box Jumps #24,#20
- 15 Chest to Ground Push Ups
- 21 KB Swings 1.5 pood
