130531 Friday May 31st

PUSH PRESS – WEIGHTED PULL UP   5@75%,  3@85%,  1+@95%



Tabata Wall Ball (20/14)
Rest 1 Minute

Tabata Box Jump (24/20)
Rest 1 Minute

Tabata Kettlebell Swing (53/35)
Rest 1 Minute

Tabata Double Unders
Rest 1 Weekend

Tabata intervals are 20 seconds of work and 10 seconds of rest for 8 intervals.  Complete all 8 intervals of Wall Ball before moving on to Box Jumps and so on and so forth.





Posted in WOD

130530 Thursday May 30th

High Bar vs Low Bar Back Squat: Use whichever method you choose. There are advantages to both.  High bar back squats lend themselves to the olympic lifts by using a more upright torso position.  Low bar back squats decrease the length of the lever (created by your spine) and allow more weight to be used for absolute lower body strength.


BACK SQUAT 5-5-5-3-1+
Loading @ 50%-60%-75%-85%-95%


For time (in teams of 2) with 1 person working at a time:

1600 – Meter Run
50 – Pull Ups
100 – Push Ups
200 – Squats
100 – Sit Ups
50 – Burpees
1600 – Meter Row

All exercises must be completed in the order listed.  Each teammate must do an equal number of reps, and you can split the reps up as you choose (except for the run).  The 1600 meter run can only be split up as 4-400 meter runs or 2-800 meter runs.



Posted in WOD

130529 Tuesday May 29th

A) Not for time:

20 – Sledge Hammer Strikes Left
20 – Sledge Hammer Strikes Right
One arm Farmers Carry Left ( AHAP – 2 lengths of building )
One arm Farmers Carry Right ( AHAP – 2 lengths of building)


B) For Time:

75 – Power Cleans (135/95)
With 5 Handstand Push Ups* at the top of each minute

* If you can’t do handstand push ups do 5 shoulder to overhead instead






Posted in WOD

130528 Tuesday May 28th

Excellent job by everyone who showed up yesterday and did ‘Daniel’.  Tough workouts build character. Props to Toniann who didn’t quit after ripping her hands on the first round of pullups… taped up and plowed through the second round without complaining!  Hooraaaah!


DEADLIFT 5-5-5-3-1+
Loading at 50%-60%-75%-85%-95%

8 Minute AMRAP Of:
7 – Knees 2 Elbows
9 – Hand Release Push Ups
12 – Air Squats

rest 4 minutes then:

8 Minute AMRAP Of:
10 – Wall Ball (20/14)
20 – Double Unders




Posted in WOD

130527 Monday May 27th Memorial Day



**Memorial Day Schedule:  7:00am, 8:00am, and 9:00am classes only.



Dedicated to Army Sgt 1st Class Daniel Crabtree, who was killed in Al Kut, Iraq on Thursday June 8th 2006

For Time:

  • 50 Pull Ups
  • 400 Meter Run
  • 21 Thrusters (95/65)
  • 800 Meter Run
  • 21 Thrusters (95/65)
  • 400 Meter Run
  • 50 Pull Ups



Posted in WOD

130524 Friday May 24th

Thank you Sir, may I have another!



Press @ 70%, 80%, 90%
Weighted Pull Ups @ 70%, 80%, 90%

Rest as needed between sets.


4 Rounds each for time:

10 – Unbroken Hang Power Clean (AHAP )
1 – 100 Yard Shuttle Run (5-10-15-20 yard increments)
Rest 2 minutes between rounds



Posted in WOD

130523 Thursday May 23rd


3 Rounds Not for Time:

25 – Back Extensions
25 – Toes To Bar


Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.



Posted in WOD

130521 Tuesday May 21

Back to bar pull ups???



400 Meter Run X 3
Rest 5 minutes between rounds


3 Rounds For Time of:

15 – Thrusters (95/65)
15 – Bar Hop Burpees





Posted in WOD

130520 Monday May 20th

For Time:

12-9-6 Rep rounds of:

Deadlift (@ 65-70% 1RM)
Box Jump (30/24)


Rest 5 Minutes then:
2 Minutes for maximum reps with 10 seconds between exercises:

Push Ups
Pull Ups
Sit Ups
Walking Lunge
Ring Dips



Posted in WOD