• 091109 Monday “Zombie”

    091109 Monday “Zombie”

    Strength/Skill Work: Shoulder Press WOD As many rounds as possible in 20 minutes of: 200m run 12 deadlifts (M-185lbs, W-135lbs)* 12 box jumps 100 feet walking lunge *Do not exceed~75% of your DL 5RMor 65% of your DL 1RM

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  • 091107 Saturday “Run For Your Legs”

    091107 Saturday “Run For Your Legs”

    WOD With a continuous running clock Run 1 mile for time while completing 20 squats every two minutes. Post overall time and total number of squats to comments. REMINDER: The Saturday 9am is cancelled. Get this one in on your own. FYI 4 laps of a track equals one mile.

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  • 091106 Friday “Overhead Power”

    091106 Friday “Overhead Power”

    Strength/Skill Work: Turkish Get-up WOD 3 rounds of 5 hang power snatch (70% of your snatch or OHSweight not to exceed 95/65lbs) 5 overhead squats 1 minute rest 3 rounds of 5 hang power clean (70% of HPC or push-press weight not to exceed 115/75) 5 push-press 2minutes rest 3 rounds of 5 hang squat […]

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  • 091105 Thursday “Believe”

    091105 Thursday “Believe”

    Strength/Skill Work: Front squat WOD 10,9, 8, 7, 6, 5, 4, 3, 2, 1 ring push-ups knees-to-elbows squats For time. If you normally do push-ups from your knees do as many as possible (if not all) from your toes. If you can do 20 push-ups from your toes then it is time to hit up […]

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  • 091104 Wednesday “Tee Time”

    091104 Wednesday “Tee Time”

    Strength/Skill Work: Hang Power Snatch WOD 5 Rounds of: 50 or 30 meters of line sprints 20 kettlebell swings (1.5 pood, 1 pood) For time. Sprint drills are also known as suicide drills. Put a cone every 10 meters from a starting line. Run to the first, back to the start, 20m mark and back, […]

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  • 091103 Tuesday “A Moment in Time”

    091103 Tuesday “A Moment in Time”

    Strength/Skill Work: Push Press WOD In 3 minutes complete the following: 400m run Immediately followed by max rep clean and jerks 1 minute rest. Repeat for5 total rounds. For the clean and jerk use 70% of today” pushpress weight not to exceed 135lbs/95lbs. Compare to 090914

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  • 091102 Monday “Fran”

    091102 Monday “Fran”

    Strength/Skill Work: Overhead squat WOD “Fran” 21-15-9 Thrusters Pull-ups For time. Use ~70% of your max thruster weight not to exceed 65/95lbs.

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  • Sunday Discussion – Does your stress reliever… relieve stress?

    Sunday Discussion – Does your stress reliever… relieve stress?

    I do it to “calm my nerves”, to “ease my mind”, or to “relax”. We all have that vice that lets us blow off some stream. We smoke tobacco, drink alcohol, eat brownies, enjoy fast food, or any number of other vices. However, none of them truly reduce your stress and in fact increase it. […]

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