Monthly Archives: May 2011

Wednesday 110601

WOD: “Bull” Two rounds For Time: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine … Continue reading

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Tuesday 110531

Strength/Skill: 3 Sets of: DB Shoulder Press x 5 reps + max reps DB push press Rest 15 sec Max rep push ups in 45 sec Rest 30 sec Weighted Pull ups x 4-6 Rest 2 min WOD:  Rds for … Continue reading

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Monday 110530

Remember We Will Be Closed Today, due to Memorial Day and Running the Boulder Boulder. Happy Memorial Day to everyone, just want to take a moment to say thank you and remember all all of the brave men and women … Continue reading

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Saturday 110528

WOD: “Cardio Gone Bad” 3 Rds AMRAP in 1 Minute: Bike Mountain Climbers Row Calories Burpees Double Unders Box Jumps Rest

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Friday 110527

Strength/Skill: Burgener Warm up x 3 5 Sets: Snatch Complex: Power Snatch Overhead Squat Snatch Balance Full Snatch Benchmark Friday!!!!   Amanda  9-7-5 Muscle Up Squat Snatch 135#/95# Option B    7-5-3 Option C: Sub Pull ups and Hand release push ups for … Continue reading

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Thursday 110526

WOD: For Load and Height Complete:  21-15-9 Unbroken Deadlift (Go as heavy as possible) Unbroken Box Jumps (As high as possible) *There is no time component for this WOD, rest as needed.  Cash Out: 100 Double Unders/Sit Ups

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Wednesday 110525

Strength/Skill: 3 Sets: Clean Pull x 1.1.1 (Rest 10 Seconds between singles) Rest 20 Seconds Powell Raises x 8-10 Rest 20 Seconds Toes 2 Bar x 12-15 (Stay as Strict as possible) Rest 45 Seconds WOD: With a Partner Complete AMRAP … Continue reading

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Tuesday 110524

Strength/Skill: 10 Minutes Muscle Up Practice Glendon’s B-Day WOD: 4 Rds For Time: 5 Ring Handstand Push Ups 25 Wall Ball 20#/14# 1 Rope Climb 12 Pistols (6 ea leg)   Happy Birthday Glendon!

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Monday 110523

Strength/Skill: 3 Sets: Bench Press x 3-5 Rest 30 Seconds Max Ring Push Ups Rest 30 Seconds GHD Rows x 12-15 Rest 90 Seconds WOD: 5 Rds For Time: 10 Pull Up 10 KB Swing 55#/35# 20 Double Unders 10 … Continue reading

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Saturday 110521

Reminder there is only one class today at 9 am.  This will be a fun team WOD so bring all your energy.  Also this marks our 1 year anniversary so we will be celebrating and bbqing after class, so please … Continue reading

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