• 100608 Tuesday “Duped”

    100608 Tuesday “Duped”

    Mike House was correct. Turns out we were duped about the liquid mountaineering. Read about the trick here. Strength/Skill Work: Max pull-ups in 30 seconds at the top of every 3 minutes. Complete 4 total set. Report total pull-ups to comments. Partner WOD In a group of two complete 2 rounds of the following: 20 […]

  • 100607 Monday

    100607 Monday

    Strength/Skill Work: Thruster WOD 3 Rounds of: 20 kettlebell swings (53/35lbs) 10 sumo deadlift high pulls (95/65lbs) 20 box jumps For time.

  • 100605 Saturday “Extinct”

    100605 Saturday “Extinct”

    Strength/Skill Work: Back squat WOD 5 Rounds for time of: 100ft walking lunge 15 deadlifts (60% of 5RM not to exceed 185/135lbs) 7 Toes to Bar

  • 100604 Friday “Tabata Something Else”

    100604 Friday “Tabata Something Else”

    Strength/Skill Work: Push-press WOD Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all […]

  • “Selfless or Selfish” by Tamara Cohen

    “Selfless or Selfish” by Tamara Cohen

    She has been part of the Mon/Wed/Fri 6am class for a year now. Week after week I continue to be shocked by her improvements. Recently, she thanked me for the past year and all I could respond is, “I have not done a single rep for you over the past year.” Less than 9 months […]

  • 100603 Thursday “A Moment Longer in Time”

    100603 Thursday “A Moment Longer in Time”

    Strength/Skill Work Hang Power Clean: Find your 5 rep max WOD In 3 minutes complete the following: 400m run Immediately followed by max rep clean and jerks 3 minutes rest. Repeat for 3 total rounds. For the clean and jerk use 75% of your max push jerk/push-press weight not to exceed 135lbs/95lbs. Post total C&Js […]

  • 100602 Wednesday “The Click”

    100602 Wednesday “The Click”

    WOD 200m run 9 power snatches (70% of max not to exceed 95/65lbs) 21 knees to elbows 400m run 15 power snatches 15 knees to elbows 800m run 21 power snatches 9 knees to elbows For time. There will be a 20 minute cap on this work-out. Scale accordingly (ie. Run can be modified to […]

  • 100601 Tuesday “Slam Dunk”

    100601 Tuesday “Slam Dunk”

    Strength/Skill Work: Front squat 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 […]