Saturday 2017.11.11

Today we are hosting a fundraiser to benefit the Semper Fi Fund to celebrate the USMC’s 242nd Birthday & Veteran’s Day! This workout is open to friends and family. Please register here so that we can save time with waivers.

Warm-ups begin at 0830. Welcome and national anthem is at 0900. We will run heats starting at 0915 until everyone is done. You will have the option to do the workout as a team or as an individual.

“Bull”

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

Two rounds for time:
200 Double Unders
50 Overhead Squats
50 Pull Ups
1 Mile Run

-OR-

Scaled “Bull”

Two rounds for time:
100 Single Unders
25 Goblet Squats
25 Ring Rows
800m Run

Saturday 2017.10.28

Working in teams of 4, with a clock counting up:

0-10:00:

  • Work to a heavy clean pull + clean from knee + front squat

10:00-12:00:

  • clean up / transition

12:00-finish, two rounds:

  • 80 Synchro Deadlifts (TPWAAT, 185/115)
  • 25m-20m-15m-10m Shuttle Sprint Relay (all do 25, then all do 20…etc)
  • 30 Synchro Push Ups (FPWAAT, synchro at top in proper push-up position)
  • 400m Run Together

Record complex total & time for two rounds

Saturday 2017.10.14


Solidarity Team Series Week 2: Events 3, 4, & 5

For those not doing the Team Series, you can still come in and do the workout. For the full workout description see the 2017 Team Series page.

Events 3, 4, and 5

On a 20:00 running clock counting up complete:

0:00 – 14:00 (Event 3)

Buy In:

  • Assault Bike Relay (20 male/10 female)

Then, as many rounds as possible:

  • 20 Synchronized Alternating Dumbbell Snatches (sum of 4 dumbbells must total 180#, synchro locked out overhead)
  • 15 Synchronized Wall Ball Relay (30/20/14/14 -OR- 30/20/20/10, 10’ target for males/9’ for females’, synchro below parallel)

Each full round is worth 50 points.

14:00-16:00 Rest

16:00 – 18:00 (Event 4)

  • 16:00-16:30: Athlete #1 completes Max Effort Gymnastics Movement
  • 16:30-17:00: Athlete #2 completes Max Effort Gymnastics Movement
  • 17:00-17:30: Athlete #3 completes Max Effort Gymnastics Movement
  • 17:30-18:00: Athlete #4 completes Max Effort Gymnastics Movement

Gymnastics movement options, choose ONE:

  • Jumping Pull Up – 1.5 point
  • Pull Up – 2.5 points
  • Chest to Bar Pull Up – 4 points
  • Bar Muscle Up – 10 points
  • Ring Muscle Up – 14 points

Athletes may not change movements during the 0:30 time period.

18:00 – 20:00 (Event 5)

Max Synchro High-Five Burpees (all team members working, synchro in air for high five)

Workout Description

Prior to the start of the workout, athlete #1 will be sitting on the Assault Bike. At the call fo 3, 2, 1, go…! Athlete #1 will begin working on the prescribed number of calories. Athlete #1 will remain seated on the bike until the monitor reads the prescribed number of calories, after which he/she may step off the bike and athlete #2 will sit on the bike, reset the monitor, and begin working on the prescribed number of calories. This pattern continues until all athletes have completed 1 set of their prescribed number of calories.

Once all athletes have finished their calories on the Assault Bike, they will begin working on the AMRAP. All athletes will complete 20 synchronized alternating dumbbell snatches. After all 20 reps are completed, athlete #1 and athlete #2 may begin on the synchronized wall balls. After they complete 15 reps, athlete #3 and athlete #4 may begin working on their 15 synchronized wall balls. This pattern continues until the clock reaches 14:00, at which point the team has two minutes to rest. Your score for this event is the total number of reps completed in the AMRAP.

Event 4 begins at 16:00 with athlete #1 performing as many muscle ups, bar muscle ups, chest to bar pull ups, pull ups, or jumping pull ups as possible in 30 seconds. At 16:30, athlete 1 stops working and athlete 2 begins to perform as many muscle ups, bar muscle ups, chest to bar pull ups, pull ups, or jumping pull ups as possible. This pattern continues until all athletes have completed their 30 seconds of work. Your score for this event is the team’s cumulative total number of reps multiplied by points for chosen movement.

Event 5 begins at 18:00. With all team members working together, the team will work to accrue as many synchro high-five burpees as possible in 2 minutes. Your score for this event is the total number of burpees completed.

Equipment
  • One Air Assault Bike
  • Four dumbbells, totaling 180lbs
  • Four Wall Balls
    • One 30lbs, Two 20lbs, One 10lbs OR One 30lbs, One 20lbs, Two 14lbs
  • Rings or Pull Up Station

For full workout details and movement standards, click here.

Saturday 2017.10.07

Solidarity Team Series Week 1: Events 1 & 2

For those not doing the Team Series you can still come in and do the workout. For the full workout description see the 2017 Team Series page.

Event 1

On a clock counting up to 6:00

0:00 – 1:30 Athlete 1:

  • Row 300m/200m
  • Max Front Squats

1:30 – 3:00 Athlete 2:

  • Row 300m/200m
  • Max Front Squats

3:00 – 4:30 Athlete 3:

  • Row 300m/200m
  • Max Front Squats

4:30 – 6:00 Athlete 4:

  • Row 300m/200m
  • Max Front Squats
Event 2

For total time:

Athlete 1 and athlete 2 complete 2 rounds for time:

  • 400m Run
  • 20 Synchronized Burpee Seabag over Box

Then, athlete 3 and athlete 4 complete 2 rounds for time:

  • 400m Run
  • 20 Synchronized Burpee Seabag over Box

Saturday 2017.09.30

Working in teams of four:

  • 500m Row Relay (2K total)
  • 100m Sprint Relay
  • 20 Push-ups Relay
  • 30 Air Squat Relay
  • 100 DB Snatch (70/50), alternating arms, cumulative, OPWAAT
  • 30 Air Squat Relay
  • 20 Push-up Relay
  • 100m Sprint Relay
  • 500m Row Relay