Month: January 2016

WOD 5 Rounds for time: 10 Thrusters 95/65, 10 Squat box jumps 24/20, 100 Meter sprints. 1 Minute rest between rounds. Attention:  Coach Ben is teaching the Jerk in the Olympic Lifting Class! 

WOD For time: 9-7-5 Reps of Power cleans 185/125, Muscle-ups. Or “Elizabeth” 21-15-9 Rep of Power cleans 135/95, Ring dips. Attention: The Challenge participants are kicking butt and congrats on getting through the first week! The leader board will be up by tomorrow night in the front room at the box! If you are looking for … Read more

WOD 16 Minute AMRAP: Teams of 2-3: 5 Five Meter sprints, 15 Wallballs 20/14, 5 Burpees or slamballs 25/20. Attention:  Great job to everyone getting through the first week on the Challenge – remember to text or e-mail to each of your coaches your log by 12 p.m. for that extra point! 

WOD 12 Minute AMRAP: 6 Snatches 115/75, 9 Chest to bar pull-ups, 12 Box Jumps 24/20.

WOD Complete the following tasks  for time: 50 GHD-sit-ups, 75 Hip extensions, 100 Calories on assault bike and/or rower. 3 150′ Sled push heavy, 5 Rope climbs.

WOD For time: Dumbbell squat cleans 50/35, 10-9-8-7-6-5-4-3-2-1 Hand-stand push-ups, 1-2-3-4-5-6-7-8-9-10.

WOD The Ghost 6 rounds of: 1 minute of rowing, 1 minute of burpees, 1 minute of double-unders, 1 minute rest. Attention: First – great job to everyone who made it through day 1 of the Challenge! The hardest part is done as you have started:) Give yourself a hi-5!! Second – the e-mail addresses … Read more

WOD 3 Rounds for reps. 3 Minute AMRAP: 6-9-12-15-18…Reps of, Sumo Dead-lift high-pulls 95/65, Toes to bar. 3 Minute rest between rounds. Attention:  The Nutrition/Challenge begins! Monday is your last day to get your measurements/photos done.  The Teams are as follows and this time the Winning Team’s coach (total log points based on smallest number … Read more

WOD Teams of 2: 90 Calorie row, 80 Box jump overs 24/20, 70 Partner med ball sit-ups 20/14, 60 Clean and jerks 155/105, 50 Pull-ups.

WOD 1 Rep max overhead squat. Then 3 Rounds for time: 15 Bar facing burpees, 15 Overhead squats 95/65. Tango’s B-day Wod! Attention: Since we are finishing measurements on Saturday, we will posting the teams and coaches on Sunday night so please indicate your intent to be in the challenge to Alecio or Julia by … Read more