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The Daily WOD

Thursday – July 31, 2014

Posted on Jul 30, 2014 in Daily WOD | 0 comments

WOD (Part 1):

6 Minutes Total….

30 seconds on 30 seconds off

Squat Hold (relaxed position)





For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433





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Hump Day – July 30, 2014

Posted on Jul 29, 2014 in Daily WOD | 0 comments

Diamonders getting FILTHY!!!


WOD (Part 1):


5 x 3
*Working your way up to a 3 rep max.
*Getting a new 1 rep max.
If you are not sure which one to do, just ask the trainer. It will most likely be based on when you got your last 1 rep max. Also, how new you are to the gym and/or how experienced you are will be used as a deciding factor.


WOD (Part 2):

10 Min AMRAP

5 Barbell Rollouts

10 Straight Leg Deadlift 70lb/45lb

*Compare results in Logsitall (Custom 6/25/13)

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Filthy Tuesday, July 29, 2014

Posted on Jul 28, 2014 in Daily WOD | 0 comments


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