WOD 1 Rep Max Deadlift 1 Rep Max Bench Press

WOD 1 Rep Max Back Squat 1 Rep Max Shoulder Press

~ HERO WOD OF THE WEEK ~ March 24, 2015 was a sad night for the City of San Jose.  Officer Michael Johnson was fatally shot in the line of duty. Johnson, 38, was a 14 year veteran of the San Jose police force.  He is survived by his wife, Nicole, and parents, Katherine Decker…

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived…

WOD “Tyler Special” For time: 20 Burpees 200m Walking Lunge ************ 5 Rounds: 15 Shoulder-to-overhead 45/35 100m Bar Carry 45/35 ************ 500m Row 20 Burpees

WOD #1 Deadlift for load: Set #1: 5 reps @ 75% Set #2: 3 reps @ 85% Set #3: 1+ rep @ 95% WOD #2 For time: 50-40-30-20-10 Double Unders Kettlebell Swings 55#/35#

WOD #1 Bench Press for load: Set #1: 5 reps @ 75% Set  #2: 3 reps @ 85% Set  #3: 1+ rep @ 95% WOD #2 For time: 60 Dumbbell Hang Snatch 35#/20# 30 Box Jumps 24″/18″ 40 Dumbbell Hang Snatch 20 Box Jumps 20 Dumbbell Hang Snatch 10 Box Jumps *Dumbbell Hang Snatch* Right arm…

WOD Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach VA who was killed in Iraq on December 11, 2007 In his honor… “Badger” For time: 3 Rounds 30 Squat Cleans 95#/65# 30 Pull Ups 800m Run    

WOD #1 Shoulder Press for load: Set  #1:  5 reps @ 75% Set  #2:  3 reps @ 85% Set  #3:  1 rep  @ 95%   WOD #2 For time: 1,000m Row 30 Burpees 50 Wall Balls 20#/14#

WOD #1 Back Squat for load: Set #1:  5 reps @ 75% Set #2:  3 reps @ 85% Set #3:  1 rep  @ 95%   WOD #2 Every minute on the minute for 10 minutes: 1 Gasser Sprint *Score is slowest time