• 100331 Wednesday “Dead Sprint”

    100331 Wednesday “Dead Sprint”

    Strength/Skill Double unders: For those of you who have your double unders spend some time working on cleaning up the technique and then do 5 sets of consecutive reps. Everyone else we are spending a good 10 minutes working the skill. It takes practice to get the timing and coordination. WOD AMRAP in 12 minutes […]

  • 100330 Tuesday “Atlantis”

    100330 Tuesday “Atlantis”

    Strength/Skill Work: Back squat WOD 800m run 21 Overhead Squats (Use 70% of your 5RM not to exceed 95/65lbs) 21 box jumps (24″/20″) 400m run 15 overhead squats 15 box jumps 200m run 9 overhead squats 9 box jumps For time.

  • 100329 Monday “Singled Out”

    100329  Monday  “Singled Out”

    Strength/Skill Work Snatch Balance 3-3-3-3-3-3-3 WOD 3 Rounds of: 25 Kettlebell swings (1.5/1 pood) 15 Right arm dumbbell push press (25/45lbs) 25 Kettlebell swings 15 Left arm dumbbell push press For time. This WOD was last completed on 100104.

  • 100328 Why Jogging is TERRIBLE

    100328 Why Jogging is TERRIBLE

    Jogging IS terrible. “But terrible is such a strong word”. That is why I use it. It is my contention that there is NO benefit and undue HARM caused by jogging. Let me clarify Jogging. This is the act of repeatedly running consecutive distances of 2 or more miles at a pace slower than 8 […]

  • 100327 Saturday “Swinging Seven”

    100327  Saturday “Swinging Seven”

    Strength/Skill Work: Front squat WOD 7 Rounds of: 7 front squats (50% of max not to exceed 135/95lbs) 21 double unders (63 single unders sub if you are unable to do double unders) Complete 7 kettlebell swings (53/35lbs) at the top of every minute. The work-out begins with 7 KBS before beginning the 7 front […]

  • 100326 Friday “Grace”

    100326 Friday “Grace”

    Please remember to wear Red on Fridays (today) for Project Red Shirt! Strength/Skill Work Pistols 3-3-3-3-3-3-3 (7 sets of 3 per leg) WOD 30 reps of Power Clean and Jerk For time. Use 65-70% of your max jerk not to exceed 135/95lbs. If your previous time was under 5 minutes it is time to go […]

  • 100325 Thursday “Springs”

    100325 Thursday “Springs”

    Strength/Skill: Power clean WOD In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 total rounds. The stations are: 10m Shuttle sprint (Out and back is 1 point) Kettlebell sumo deadlift high-pull: (53/35lbs) Single arm kettlebell […]

  • 100324 Wednesday “Thumper”

    100324 Wednesday “Thumper”

    Strength/Skill Work: Kipping Pull-up Progression -or- if you have your kipping pull-up complete 3 attempts of max rep kipping pull-ups (without ripping your hands!) WOD 5 Rounds for time of: 400m or 200m Run 15 Thrusters (Fran weight,70% of thruster 5RM not to exceed 95/65lbs)