October 17, 2018

Performance

For Time:  
50 Box jumps, 24"   
50 Jumping pull-ups  
50 Kettlebell swings, 1 pood  
50 steps Walking Lunge  
50 Knees to elbows  
50 Push press, 45#   
50 Back extensions   
50 Wall ball shots, 20#  
50 Burpees 
50 Double unders

Fitness

For Time:  
30 Box jumps, 24"   
30 Jumping pull-ups  
30 Kettlebell swings, 1 pood  
30 steps Walking Lunge  
30 Knees to elbows  
30 Push press, 45#   
30 Back extensions   
30 Wall ball shots, 20#  
30 Burpees 
30 Double unders

October 12, 2018

Performance

3 rounds for time of:
10 dumbbell hang squat snatches, left arm 50/35
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Fitness

3 rounds for time of:
10 dumbbell hang power snatches, left arm 35/25
10 chest to bar pull ups
10 Dips
10 dumbbell hang power snatches, right arm
10 chest to bar pull ups
10 Dips

October 9, 2018

Strength

Shoulder press 3x3

Performance

EMOM for 10 min
Odd minutes:
12 Deadlifts 155/105
9 Hang power cleans
6 Push jerks
Even minutes:
5 Pull ups
10 Push ups
15 Air squats

Fitness

EMOM for 10 min
Odd minutes:
10 Deadlifts 95/65
6 Hang power cleans
3 Push jerks
Even minutes:
5 Jumping pull ups
10 Push ups
15 Air squats

October 8, 2018

Jenny

20-Minute AMRAP of:
20 Overhead Squats, 45/35
20 Back Squats, 45/35
400m Run


U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Free Day Partner Workout!

In teams of 4 complete the following:

1 team member does a 200 meter farmer carry while the rest of the team does reps of the following:

Team member 2: OH plate lunges

Team member 3: Box jumps

Team member 4: Wallballs

When Team member one gets back from the farmers carry everyone rotates one spot. Continue until everyone has performed the farmers carry.

Score is total number of reps completed by all team members.

October 3, 2018

Strength

Back squat 4x5

Performance

Complete as many rounds and reps as possible in 10 minutes of
10 Hang Power Cleans 135/95
20 AbMat Sit-Ups
40 Double Unders

Fitness

Complete as many rounds and reps as possible in 10 minutes of
10 Hang Power Cleans 95/65
20 AbMat Sit-Ups
80 Single Unders

October 1, 2018

Strength

Shoulder press 4x5

Performance

EMOM for 12 min
Odd minutes:
2 ring muscle ups
4 Handstand push ups
8 Kettlebell swings 70/53
Even minutes:
12 Burpee box jump overs 24/20

Fitness

EMOM for 12 min
Odd minutes:
2 chest to bar pull ups
4 push ups
8 Kettlebell swings 53/35
Even minutes:
12 Burpees

September 29th: Sources of Strength

With a partner complete the following workout together:
6 rounds for time
200 meter run
9 air squats
10 sit-ups
13 box step ups


This month for our free community day we are inviting people from around Walla Walla to come and participate in a workout with the purpose to build hope, help and strength. September is suicide prevention month and our hope is to focus on promoting increasing connectedness with people which is found to be one of many protective factors for preventing losses to suicide.

September 27, 2018

Performance

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs 70/50 24/20
50-ft. right-arm dumbbell overhead lunge 70/50
50-ft. left-arm dumbbell overhead lunge 70/50

Fitness

For time:
35 elevated push-ups
35 knee raises
50-cal. bike
35 dumbbell box step-overs 35/25
50-ft. right-arm dumbbell overhead lunge 35/25
50-ft. left-arm dumbbell overhead lunge 35/25