Friday January 30

R.E.D. Friday
(Remember Everyone Deployed)

21-15-9-9-15-21 reps of:
225 pound deadlift

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

Tuesday January 27


Let’s cover a couple of those favorite WOD types…

With clock set for 20 minutes:

EMOM for 12 – 2 bear complex

3 minutes rest

5 min AMRAP of
5 KB goblet squats
5 burpees

Thursday January 22


Great job on the first ‘Heavy Day’ at SCCF.

Squat therapy (as required)
Work into overhead squat position.
10 minute AMRAP:
10 OHS (45#)
15 pushups
20 flutter kicks (single count)

Wednesday January 21


Heavy Day:
Good warmup of lower body and back.

Multiple reps of DL with PVC, bar, and low weight to verify form.

Then – 8 single DL reps increasing weight (as long as form is solid)