Month: January 2014

WOD Complex: 1 Dead-lift, 2 Hang squat cleans, 1 Jerk. Work up to a heavy single complex for quality and load. Then for 10 minutes EMOM perform one round of the complex.

WOD 5 Rounds for time: 1 bear crawl 75feet, 15 hand release push-ups, 20 box jumps 30/24. Attention: We are coming up to the end of the “Smallest Winner” Challenge! The race remains neck and neck on the board, however, the final measurements will also count for a significant portion so don’t skip out on … Read more

WOD 11.1 10 minute AMRAP: 30 double unders, 15 power snatches 75/55.  

WOD 4 rounds: 1 minute max calorie row, 1 minute break, 1 minute max shuttle sprint 75 feet, 1 minute break. Score is total number of calories rowed and number of 75 foot shuttle sprints. Attention Some killer recipes that Jessica found! She brought some of the brownies to the noon class.  If you were … Read more

WOD 5 Rounds for time: 5 Bar muscle-ups, 5 Pistols each leg, 5 Shoulder to overhead 185/125. ATTENTION:  First, as we are heading into the last week and a half of the challenge – it’s a very tight race!  You guys are doing great and this will be the time to really tighten up with … Read more

WOD For time: 100 Double unders, 30 Pull-ups, 20 Burpees, 10 Handstand push-ups, 20 Burpees, 30 Pull-ups, 100 Double unders.  

WOD 11.5 20 minute AMRAP: 5 power cleans 145/100, 10 toes to bar, 15 wall balls 20/14. Coming into the last little bit of the challenge!  All of the discipline and hard work should be starting to pay off.  Hopefully you are noticing that you are recovering faster, sleeping better, and have more energy.  Those … Read more

WOD 10 minute AMRAP: 10 overhead squats 95/65, 15 dead-lifts 95/65.

WOD 4 rounds for time of: Sled push 300lb/200lb 150 feet, Front rack walk 165/100 150 feet. Score will be slowest and fasted times added together.

WOD Strength: Dumbbell strict press 4/4/4/4, Dumbbell push press 5/5/5/5, Dumbbell jerk 6/6/6/6.