• 100222 Monday “Beginnings”

    100222 Monday “Beginnings”

    Strength/Skill Work: Front squat WOD 3 Rounds of: 10 Deadlifts (50% of max not to exceed 185/115lbs) 15 Push-ups 25 Box jumps (20″) For time. This was the WOD on 091230. If you time was under 5 minutesconsider going heavier in the deadlift, higher in the box jump or not doing any push-ups from your […]

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  • 022110 Sunday Discussion “My People”

    022110 Sunday Discussion “My People”

    This post is a giant thank you to “my people”. When Shanna and I decided to open a training facility we knew it had to be more than sweat, yelling, and barbells. It had to be more than dropping body fat and increasing muscle tone. In fact, I recently found a piece of writing that […]

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  • 100220 Saturday “The Air Force WOD”

    100220 Saturday “The Air Force WOD”

    Strength/Skill Work: Review lifts below. WOD For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Use ~70% of your max Overhead squat not to exceed a 95lbs barbell for men and a 65lbs barbell for women. The work-out begins with 4 burpees and each athlete must […]

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  • 100219 Friday “Pairs”

    100219 Friday “Pairs”

    Strength/Skill Work Handstand push-up progression 5×5 Partner WOD AMRAP in 20 minutes of: 40 sit-ups 30 squats 20 push-ups 10 pull-ups. Only one person can work at a time. As a team complete the above reps and split the reps up as you wish.

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  • 100218 Thursday “Cope on a Rope”

    100218 Thursday “Cope on a Rope”

    Strength/Skill Work Box Jump: Find a height you can safely complete 5 consecutive reps. You may step down, but you may not walk away from the box before the 5th rep is completed. Post the max height you complete x5 to comments. WOD 50 double unders (150 single unders) 5 knees to elbows 40 double […]

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  • 100217 Wednesday “Slam Dunk”

    100217 Wednesday “Slam Dunk”

    Strength/Skill Work: Deadlift WOD 30 seconds on, 30 seconds off rotating through each of the following stations: Wall Ball (Men-10′ target, Ladies-8′ target) Pull-ups Box Jumps (20″) Complete 4 total rounds. Please note there is not a specific rest station being that you have 30 seconds of rest between each station. Post total reps and […]

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  • 100216 Tuesday “To The Bone”

    100216 Tuesday “To The Bone”

    Strength/Skill Work: Push-press WOD AMRAP in 12 minutes of: 20 kettlebell cross-chops (10 to each side) 15 kettlebell swings 160 feet walking lunge Use the same KB for the cross-chops and KBS. Rx’d = 1.5/1 pood.

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  • 100215 Monday “Jeremy”

    100215 Monday “Jeremy”

    Strength/Skill Work Kettlebell thrusters: 5-5-5-5-5 WOD 21-15-9 Overhead squats Burpees For time. OHS: Use ~70% of 5RM not to exceed 95/65lbs.

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