Archive for category: WOD

Monday July 3rd we will do “Hots Shots 19”
There will be a 5:30am, 9am and 5:30pm classes ONLY. This WOD will take about 1 hour to complete. 
We will be CLOSED July 4th. 
“Hot Shots 19”
Six rounds for time of:

30 Air Squats 

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters
IN MEMORY OF
Jesse Steed, 36

Wade Parker, 22

Joe Thurston, 32

William Warneke, 25

John Percin, 24

Clayton Whitted, 28

Scott Norris, 28

Dustin Deford, 24

Sean Misner, 26

Garret Zuppiger, 27

Travis Carter, 31

Grant McKee, 21

Travis Turbyfill, 27

Andrew Ashcraft, 29

Kevin Woyjeck, 21

Anthony Rose, 23

Eric Marsh, 43

Christopher MacKenzie, 30

Robert Caldwell, 23
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
The Yarnell Hill Fire, ignited by lightning on June 28, 2013, it overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots – resulting in the deadliest wildfire ever in Arizona.

Strength

20 min EMOM

Every 90 sec (1:30)

1 Squat Clean

Add 5-10 pounds every round. Go until fail 

WOD

20 WB (20/14)

10 HPC (135/95)

18 WB

9 HPC

16 WB

8 HPC

14 WB

7 HPC

12 WB

6 HPC

10 WB

5 HPC

SKill

Ring Muscle up progressions

WOD

4 Rounds of….

6 C2B Pull-ups

25 DU’s

8 Burpees

Then, complete 40 DL (185/135)

Then, complete 1 Ring MU or 3 Bar MU. 

Cashout– Hammer Curls

Strength

Back Squat

20-20-20

Yeah, that’s right. 20 reps. 

Start light, finish heaviest set of 20.

WOD

Ascending ladder by 1 starting at 1 of for 9min.

T2B 

Power Cleans (115/85)

Strength

Bench Press

5-5-3-3-3-3…

WOD

6min AMRAP

7 S2OH (155/95)

2 x 20m Bear Crawl 

9 Box Jumps overs (24/20)

Rest 2min

Repeat 6min AMRAP