• 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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  • 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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