Monthly Archives: June 2010

Thursday 100701

WOD: 10 rounds for time of: 10 Pull-ups 10 Dips 10 Sit-ups 10 Squats

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Wednesday 100630

WOD: 5 Rds For Time of: 100 Double Unders 20 Burpees Extra Credit: 2 Rds Not For Time of: 30 Romain Deadlift (RDL) 30 KB Swings (Russian Swings) 55#/35# Results: Amie: 30:07 Jake: 29:31 Shanon: 30:00 Aaron: 30:31 (21:30 @ 3 … Continue reading

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Tuesday 100629

Brandon’s Birthday WOD: We are gonna make it a tradition on everyone’s birthday that we create a WOD just for you. The cirteria are: Your favorite exercise or type(i.e bodyweight or squat) Your least favorite What you need the most … Continue reading

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Monday 100628

WOD: 1 Rd For Time: 100 Thurster’s 95#/65# Evil Wheel * With a continuous clock complete 100 thrusters, however at the beginning of every minute complete 5 Evil Wheels.  Time stops when you complete 100 Thurster’s. Results: Andrea: 9:47 (35#) … Continue reading

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Saturday 100626

* Remember starting tomorrow we will be adding an 8:00 am class that is dedicated to working on the things you suck at.  Feel free to come in and get help with anything that is troubling you, this will basically be … Continue reading

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Friday 100625

Benchmark Friday WOD: “Helen” 3 Rds For Time: Run 400 meters 21 KB Swing 55#/35# 12 Pull Ups Extra Credit: 125 Sit Ups (anyway you can get you just don’t stop) Results: Jake: 12:52 as Rx’d Andrea: 14:18(1st round 35lbs, … Continue reading

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Thursday 100624

WOD: 4 Rds for Time of: 25 Single Arm DB Snatch Rt Arm 45#/25# Run 100 Meters Forwards Run 100 Meters Backwards 25 Single Arm DB Snatch Lt Arm 45#/25# Run 100 Meters Forwards Run 100 Meters Backwards Extra Credit: 3 … Continue reading

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Wednesday 100623

WOD: 3-3-3-3-3 Overhead Squat * Find your 3 rep max Overhead Squat, let the first two sets be solid working sets.  Try and aim for your PR around set 4, and get that new PR at 5. Make sure you … Continue reading

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Tuesday 100622

WOD As many rds as possible in 10 minutes of: 5 Hang power Clean 95#/65# 5 Ring Dips Rest 3 minutes than do as many rds as possible in 10 minuts of: 5 Push Jerk 85#/55# 5 Pull Ups Results: … Continue reading

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Monday 100621

Strength: 5 Rds Not for Time: 8 Bench Press  10 Strict Reverse Grip Pull Ups WOD: “Cardio Gone Bad” 3 Rds 1 Min ea exercise: Row (Calories) Mountain Climbers 20 yard Shuttle Run Burpees Rest *With a continuous clock perform ea. … Continue reading

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