2017 04 02
Air Force Staff Sgt. David Sham Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
7 Rounds For Time:
11 body-weight deadlifts
100-meter sprint
2017 03 31
AMRAP 10 MIN
50 Double Unders
5 pull ups
10 push ups
15 Air Squats
AMRAP 10 MIN
10 TRIPLE UNDERS
5 RING MUSCLE UPS
10 HSPUS
15 BOX JUMPS (24″/20″)
*No rest between AMRAPS
2017 03 30
EVERY 2 MIN FOR 30 MIN
0:00-2:00 – 400 M RUN
2:00-4:00 – 500 M ROW
4:00-6:00 – 30 Wall Balls (20#/14#)
2017 03 29
TEAMS OF 2
FOR TIME
100 THRUSTERS (95#/65#)
100 OHS (95#/65#)
100 POWER SNATCHES (95#/65#)
*1 PARTNER WORKS FOR 1 MIN THEN SWITCHES WITH OTHER PARTNER. THEY CONTINUE GOING BACK AND FORTH UNTIL THEY COMPLETE ALL 3O0 REPS AS A TEAM.
2017 03 28
TABATA 8 INTERVALS (16 MIN TOTAL)
20 SEC MAX DL (185#/125#)
10 SEC REST
20 SEC MAX HANG POWER CLEAN (135#/95#)
10 SEC REST
20 SEC MAX FRONT SQUAT (95#/65#)
10 SEC REST
20 SEC MAX PUSH PRESS (65#/45#)
10 SEC REST
2017 03 27
2017 03 26
17.5
Come join us, rain or shine, for our post Open BBQ!!! Great food, company, and drinks to cap off this years amazing Open. We’ll be firing up the grills as soon as the last heat is over and staying till around 2pm or so. Please bring a dish or drinks if you’d like 🙂
2017 03 24
2017 03 23
TABATA
10 R0UNDS
20 SECONDS MAX CALORIE ASSAULT BIKE
10 SECONDS REST
10 ROUNDS
20 SECONDS MAX BURPEES
10 SECONDS REST
*Both tabatas are done back to back with not rest. Score is total calories and burpees combined.
2017 03 22