Month: October 2013

Friday, November 1, 2013

Good Luck to Ruben and JJ in their Tough Mudder events this weekend. MOD 10 Min to a Heavy Front Squat, rest 60 sec between sets Then 10 Min to a Heavy Snatch Grip Push Press (Behind the Neck), rest 60 sec btw sets WOD For Time: 50 Deadlifts (Men Body Weight/Women 70% of BW) […]

Thursday, October 31, 2013

HAPPY HALLOWEEN! Enjoy the WOD in costume today! Super Heroes encouraged. Dinosaurs, bananas , and Miley Cyrus HIGHLY encouraged.  HalloweenWOD Run 400m 31 KBSDLHP70#/53# 31 double unders 31 HRPU 31 walking lunges (L & R = 1) 31 KBS 70#/53# 31 abmat sit ups 31 goblet squats 70#/53# Run 400m        

Wednesday, October 30, 2013

 MOD 15 min to build to a heavy Snatch with a 2 sec pause at the knee, rest :90 between sets WOD 4 RFT of: 20 Wall Ball 20/14 20 Box Jumps 24/20 200m Med Ball run *20 Min Cap  

Tuesday, October 29, 2013

“The Early Birds” MOD Shoulder Press  5 x 5, 70% for all sets Alternate with: Weighted Ring Pull Ups/Negative Ring Holds 5 x 3 , heavy as possible, pull to chest WOD (15 Min Cap) 3 RFT of: 90 Double Unders, 50 LBH 30 KBS 70/53 *Set up a bar with plates for LBH if […]

Monday, Ocotober 28, 2013

MOD Back Squat 5-5-3-3-1 Increase weight each set WOD 16 Minutes Even- 3 Pwr Cleans + 3 Jerks,do 3 PC then 3 Jerks Odd-10 TTB M-155 F-105 HALLOWEEN IS THIS THURSDAY!!! WEAR YOUR COSTUME TO CLASS…OR ELSE!!! Muuuhahahaaa  

Sunday, October 27, 2013

WOD -4 Min Amrap (reps) 400m Run ME KBS with time remaining *Rest 1 Min -4 Min Amrap 400m Run ME Leg Raises, hold onto rack *Rest 1 Min -4 Min Amrap 400m Run ME  Push Press 95/65 *Rest 1 MIn -4 Min Amrap 400m Run ME Russian Twist with Med Ball 20/14 Score is […]

Saturday, October 26, 2013

Good luck to our friends running the Spinx Half Marathon And Marathon!  WOD Partner “Holleyman” 30 RFT of: 5 Wall Balls 20/14 3 HSPU 1 Power Clean 225/135      U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky,was […]

Friday, October 25, 2013

MOD Hang Power Snatch  18 Min to work to a heavy Triple  WOD AMRAP 10: 30 Double unders 15 Power Snatches, 75/55 Rx+: AMRAP 10: 50 Double unders 10 Power Snatches, 115/75