Friday, October 28, 2011

October 28th, 2011

WOD: 20 pullups, 30 Knees-to-Elbows, 40 push ups, 5 rope climbs

Wednesday, October 26, 2011

October 26th, 2011

Max shoulder press: 1 x 1 x 1 x 1 x 1. Finisher 5 X 5 dead hang pull-ups. Congrats to Mitchell for reaching his goal 2 months early!

Tuesday, October 25, 2011

Ladder Squats

What a WOD! Ladder Squats got the best of everyone today. We had a great time and a LOT of laughs. Missed the WOD? Set a timer, do one squat at the one minute mark. Do two squats on the two minute mark, three on the three minute...etc until FAILURE

What is your goal?

Great skill buidling night last night. Everyone worked hard and added some new moves to their skill set. The goal board is up and everyone should have a quantifiable goal up by the end of the week.  Maybe it is to decrease your Fran time by a minute or to string 10 double-unders together. Whatever it is, let's get it done by 12/31/11!

Sunday, October 23, 2011

You and your car?

Typically, most people maintain their cars far better than their own bodies. This is strange when you consider the comparative value of our cars vs. our health. We will never have more than one body whereas we will probably own several cars in our lifetime. When our body breaks down, we can’t replace it with a new one. Nobody in their right mind would put subpar fuel in their fuel tank, especially if they have a high performance vehicle. Eating junk food and other foods that lead to health problems is the equivalent of filling a vehicle fuel tank with contaminated fuel.

Thursday, October 20, 2011


TEAM WOD: For time, as a team complete 150 Walking Lunges (per leg), 150 Push Press, 150 Dumbbell swings, 75 Turkish Get-Ups, 150 Dips and a 400 meter run. It was great watching everyone encourage their team on and everyone got a good workout.

Tuesday, October 18, 2011

October 18th, 2011

WOD: AMRAP 20 minutes of 5 back squats (RX 155/115), 10 box jumps, 15 pull-ups.

Monday, October 17, 2011

100 Burpees

WOD: 100 Burpees for time.

Really proud of everbody today for hanging in there and getting these done. Way to go Channing and Daniel for being in the eights!

Friday, October 14, 2011

October 14th, 2011

Today's WOD

10 rounds for time

10 OHS (-1 each round) RX 95/65
1 Toes to Bar (+1 each round)

Thursday, October 13, 2011

Get your "FREAK" on!

Today's WOD is a killer combo of the first rounds of FRran, Eva, Annie and Kelly (FREAK).
21 thrusters (RX95/65)
21 pullups
800 meter run
30 Dumbbell Swing (RX55/35)
30 Pull-up
50 double unders
50 situps
400 meter run
30 Box jump (RX36/24)
30 Wall ball (RX20/14)

Wednesday, October 12, 2011

Skill Builder Day

3 minutes per station, 30  minutes total.  Don't count reps, work on form.Handstands
rope climbs
ring dips
GHD sit ups
Double Unders

Tuesday, October 11, 2011

Shirts are in!

Shirts came in! We have red and grey for $15, but we ordered a limited amount of sizes. Let us know what size you need!

Today's WOD
4 rounds
200 meter run
25 dumbbell swings
200 meter backwards run
10 lateral jumps

Monday, October 10, 2011

20 Pieces of Angie

20 rounds

5 Pullups
5 push ups
5 sit ups
5 squats

If you missed this one, you missed a killer WOD. I didn't think Angie could be any worse!

Thursday, October 6, 2011

October 6th, 2011

AMRAP 30 min

50 box jumps
50 body rows
50 mountain climbers (each leg)

Wednesday, October 5, 2011

October 5th, 2011

Bear Complex- 5 rounds, 7 reps per round, increase weight each round.

Monday, October 3, 2011

October 3rd, 2011

400 meters of Death.

200 meters- 4 walking lunges, 5 shoulder press
200 meters farmers carry

RX 55M 35W