10 Rounds Each For Time;

5 Thrusters #115

10 Pull-Ups

100m Sprint

Rest 1 Minute

In Honor of  U.S. Army Captain Jason Holbrook, 28, of Burnet , Texas, was killed on July 29th, 2010.

To learn more,


Workout of the Week 4.26.21-Sabrey Dennes” verified Memorial WOD

  • With a Running Clock in 40 minutes
  • Every 2 minutes on the minute for 3 rounds, complete:
  • 28 Burpees
  • Rest 1 minute
  • Every 2 minutes on the minute for 3 rounds, complete:
  • 28 Dumbbell Thrusters (2×50/35 lb)
  • Rest 1 minute
  • Every 2 minutes on the minute for 3 rounds, complete:
  • 28 Box Jumps (24/20 in)
  • Rest 1 minute
  • Every 2 minutes on the minute for 3 rounds, complete:
  • 28 Push-Ups
  • Rest 1 minute
  • Every 2 minutes on the minute for 3 rounds, complete:
  • 28 Sit-Ups
  • Rest 1 minute
  • Then, AMRAP in 5 minutes of:
  • 100 meter Sprint
  • 5 Devil Presses (2×50/35 lb)

On a 40-minute clock, athlete will perform 3 rounds of 5 movements for every 2 minutes on the minute. Complete 28 reps of Burpees within the 2 minutes. The time remaining in 2 minutes is your rest. On the top of the next 2 minutes, complete another round of 28 Burpees. Do this again for a total of 3 rounds. Rest an additional 1 minute before rotating to the next exercise (Dumbbell Thrusters). Complete this format for the remaining exercises.⁣ Then in the remaining 5 minutes, complete as many repetitions as possible (AMRAP) of 100 meter Sprint and 5 Devil Presses. The original workout listed 5 flights of stairs Sprint instead of the 100 meter Sprint. After our conversation with the creator, we used the 100-meter Sprint if people don’t have stairs.

Score is the total number of repetitions completed before the 40min timer  expires.



  • 2 Rounds for Time
  • 1 mile Run
  • 100 Sit-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 2 rounds.

Score is the time on the clock when the last round of the Sit-Ups is completed.

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,