Register on on line then sign your name on the list at the front desk so that we can get a count.

31 Heroes @ UTC

The time is upon us again, August 3 2013 we will be hosting this incredible cause.

Register now 31 Heroes.com under Ultimate training center

The Cause

Honor the 31. Support the 1000s.
The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

5 x 3 back squat


Complete 3 rounds of the following for time:

200m run
30 air squats
200m run
20 hand release push-ups


For time:
100 Double-unders
Run to street n back
15 foot Rope climb, 4 ascents
Run to street n back
135 pound Front squat, 30 reps
Run to street n back
Farmer carry to the street n back, 55 pound dumbbells
55 pound Dumbbell snatch, alternating, 20 reps
Run to the street and back


26 thoughts on “7/30/13…..Tuesday

  1. BS: 145#. I partnered with Raylean, but she can go heavier than 145#.
    WoD 1: 14:24. Or was it 14:54?

  2. High bar back squat 225×3… Thanks Coach Mitch… I think!!
    Adv wod 11:59…. FOB (flat on back) wod!!! Way to push 0530 and 0630…fun being pushed around by Coach Mitch and Scottie Junk!! And enjoyed taking a second to watch my wife smash her wod!!

  3. BS 135#, WOD 13:38 with rows, then
    6×5 barbell bicep curls 50#
    6×5 barbell tricep presses 50#
    6×8 dumbbell curls 20# l&r
    6×8 bench tricep dips
    6×8 forearm work 90#
    75 situps
    Headstand practice
    Thanks Tony!

  4. Adv wod – 20 front squats at 135# and 10 at 115#
    Du’s getting better but still need a lot work

  5. Did mine on the actual track to keep my legs used to the rubber before doing some speed work…
    WOD: 11:47 the squats were killing me

  6. 6:30am
    BS 5×3 205/225/245/275
    RX wod (pr on unbroken du’s 93)
    140# on fs 11:06
    5 clean squat press complex 140#

    Back squat 2×5 205#/225#
    SINdy 12min amrap
    5 pu
    10 hrpu
    15 wb {15#}
    9 rounds

    10 min emom
    5 ohs
    1 – 15′ rope climb
    I am dead!!

  7. SQUAT 135/185/225/245/275

    ADV WOD: 14:05 did an extra run between the farmer carry and snatches.

    EMOM: 5 Deadlift #225 and 1 rope climb for 10 min

    Grip was shot after 5th rope climb and just did deadlifts

  8. SQUAT 135/185/225/245/275X2

    ADV WOD: 12:54 did an extra run between the farmer carry and snatches.

    EMOM: 5 OHS 115 and 1 rope climb for 10 min (Think I missed 1 round)

    Great work everyone.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s