• 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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  • 091031 Saturday “Clean Your Partner’s Knees”

    091031 Saturday “Clean Your Partner’s Knees”

    Strength/Skill Work: Spend 10 minutes jumping rope working towards double unders. Have your double unders? How many can you do consecutively? WOD This is a partner work-out. One partner completes 20 power cleans (70% power clean 1 rep max) While the other partner performs as many knees to elbows as possible until their partner completes […]

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  • 091030 Friday “Sit ‘n Slam”

    091030 Friday “Sit ‘n Slam”

    Strength/Skill Work:Deadlift WOD As many rounds as possible in 12 minutes of: 4 sit-ups 4 ball slams 200 OR 100m sprint 8 sit-ups 8 ball slams 200 OR 100m sprint 12 sit-ups 12 ball slams 200 OR 100m sprint 16 sit-ups 16 ball slams 200 OR 100m sprint… So, just to clarify you are adding […]

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  • 091029 Thursday “400m Time Trial, Pull-ups”

    091029 Thursday “400m Time Trial, Pull-ups”

    Strength/Skill Work: Sprint Drills WOD 400m time trial Full recovery then… With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, threepull-ups the third minute… continuing as long as you are able. Sets may be broken during the minute. TheWOD is completed onceyou are unable to complete the designated […]

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  • 091028 Wednesday Push Jerk, Push

    091028 Wednesday Push Jerk, Push

    Strength/Skbaill Work: Push Jerk WOD 7 Rounds of 5 Push Jerks 15 Back squats For time. Use 50% of your 5 rep max push jerk. No racks for this work-out. Take the bar onto your back after the 5th push jerk. The push jerk off your back once you finish the back squat may count […]

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  • 091027 Tuesday “Jump Ball”

    091027 Tuesday “Jump Ball”

    Strength/Skill Work: Hang Power Clean WOD 21-18-15-12-9-6-3 3-6-9-12-15-18-21 Kettlebell swings (1.5/1 pood) Box jumps (24″/20″) For time.

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  • 091026 Monday “Brutal”

    091026 Monday “Brutal”

    Strength/Skill Work: Thruster WOD ~600m run (1 block around building) 20 overhead squats (M-95lbs, W-65lbs) 35 double-unders (105 singles if unable to do DUs) 20 push-press (M-95lbs, W-65lbs) 35 push-ups 20 thrusters (M-95lbs, W-65lbs) 600m run For time. Use ~60% of today’s thruster OR your max overhead squat weight, whichever is your limiting factor. This […]

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  • 091024 Saturday “Griff”

    091024 Saturday “Griff”

    Weekend WOD: “Griff” 800m run 400m run backwards 800m run 400m run backwards For time. I highly recommend finding a track for this one. Be sure you are picking your feet up when running backwards. (Not that you should neglect this with forward running.) Whether you consider yourself a “runner” or not, this is a […]

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