Weekly Monster Mash – 3/18/2016

Baseline: Pre-SOP and box breathing, ROM Drills Work Capacity: For time: 1-10 reps: Curtis- P 20-2 (decrease by 2s) reps: 8 count Body Builders. *200m Run between sets. Example: 1x Curtis-P, 20x 8 count Body Builders, 200m run, then, 2x
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Weekly Monster Mash – 3/11/2016

Baseline: Pre-SOP and box breathing, ROM Drills then 10 minute Row – Easy pace. Work Capacity: 2 hour run for max distance *Every 10 Minutes, perform 20 burpees on the spot Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within
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Weekly Monster Mash – 3/4/2016

Baseline: Pre-SOP and box breathing, ROM Drills then 10 minute Row – Easy pace. Work Capacity: 5 rounds for time: 100x Burpees 1 Mile run Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.


Weekly Monster Mash – 2/25/2016

Baseline: Pre-SOP and box breathing, ROM Drills. Work Capacity: 90 minute AMRAP: 1K Row 200m Farmer Carry (55/35) 800m Run with a Slam Ball Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.


Weekly Monster Mash – 2/18/2016

Baseline:Pre-SOP and box breathing, ROM Drills then Work Capacity: For time with a swim buddy: 2 mile swim 6 mile run 2 mile swim Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.


Weekly Monster Mash – 2/11/2016

Baseline: Pre-SOP and box breathing, then ROM Drill Work Capacity: 100 Curtis – P for time (115/105) *EMOM perform 7 Burpees. *For every minute after 30 minutes = 1 Sandbag Get up per side. Complete sandbag get ups after all
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Weekly Monster Mash – 2/4/2016

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Complete for time: 400m Walking lunge 400m run 400m Bear Crawl 400m Run 400m Crab Walk 400m run 400m run with 45# plate 400m run Durability: Kokoro yoga or Active
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Weekly Monster Mash – 1/28/2016

Hero WOD: U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting
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Weekly Monster Mash – 1/21/2016

Baseline: Pre-SOP and box breathing, ROM drills then, 2 rounds:  200m run, 25m Bear Crawl, 25m Crab Walk. Work Capacity: Complete 500 Burpees for time: *Every 10 min. Complete a 400m Run. Durability: Kokoro yoga or Active Stretch. Hydrate and
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Weekly Monster Mash – 1/14/2016

Work Capacity: For Max Distance/ Reps: 30 min. Max Distance Row 30 min. Max Distance Run 30 min. Max Burpees Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.