12.18.24

Metcon
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Last tested on 6/20/2022.

Accessory
10 min EMOM
O: 30 Crossovers
E: 2 Rope Climbs

11.26.24

Metcon
5k Row
Last tested on 1/31/2022.

Accessory
10 min EMOM
O: 8 K2E
E: 15 Hollow rocks

10.30.24

Skill Development
6 min EMOM
25 Crossovers

Metcon
Open 15.3
14 min AMRAP
7 Ring Muscle-ups
50 Wallballs @ 20/14
100 Double unders
Last tested on 10/2/2019.

Accessory
Reverse Hypers 4x20
Glute Bridge Raises 4x15

10.17.24

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Metcon
“JT”
21-15-9
HSPU
Ring Dips
Push-ups
Last tested on 7/17/2023.

Accessory
800m Sandbag Run
RX: 50/35

10.14.24

Metcon
“Jackie”
1000m Row
50 Thrusters @ 45/35
30 Pull-ups
Last tested on 6/23/23

Strength
8 min EMOM
2 Push Press

Accessory
7 Rounds E90s
10 Back Extensions