Tuesday, August 31, 2010

Deltoid burn out

Working the shoulders today, checking everyones weights and reps for the possibility of Nancy, I think we're ready.

AMRAP in 20 min:
15 OH squats 95#/65#
10 knees to elbows
5 Handstand push ups

Row Run Fun

Today was agreat monday workout, and good weather for a run.

4 rounds
400 M run
500 M row

Friday, August 27, 2010

A little hamstring work

Today is a good hamstring workout and we got in some lifting we havent done in awhile. Congrats to Rich and Julia for finishing their Ramp Up program they made excellent progress and we are looking forward to seeing them in the next open class on Monday.

back squat

400 M run
15 Sumo deadlift high pulls 115#/85#
600 M run
400 M run

Thursday, August 26, 2010

Devins day

Wednesday was Devins WOD, nice push everyone, and Julia made it in for her 7th day WOD showing good form on her 2nd pull.

OH squat 3,3,3,3,3

5 rounds
15 push ups
15 pull ups
15 sit ups

Tuesday, August 24, 2010

refresher of the Day 2 Ramp Up WOD

Todays WOD was pulled from the ramp up program, just a little reminder of how easy those workouts were (this one just had a little more weight on it).

High hang clean

Push Press

These should be heavy, good rule of thumb, if you can do all 10 its too light if you cant do over 3 it's too heavy.

Monday, August 23, 2010

Brooklyns day

The WOD today was Brooks invention, and a true butt kicker. Nice work all.

Friday, August 20, 2010

Brandens WOD

We all got some rope work in today for Brandens workout, and we'll all be feeling those forearms all day tomorrow.
8 rounds
2 rope climbs
8 pull ups
8 reverse hypers

Wednesday, August 18, 2010

Everyone can thank Blake

Todays WOD was programmed by Blake so everyone can give him a big thanks for the butt kickin'!
3 rounds
11 deadlifts bodyweight
11 pull ups
500 M row

Tuesdays lifting

Today we had some Max efforts and made some good scores nice work all. (Especially after Karen)

Snatch 5X5
Deadlift 3,3,3,2,1

Monday, August 16, 2010


We all got to visit with Karen today and I am excited about all the great scores. Nice improvements all!!

150 wall balls

Friday, August 13, 2010

monostructural WOD

Today was a new kind of monostructural we spent the day at the dock nice work by everyone. I had mentions a swimming form seminar to some of you let me know if you're interested and we'll fit it into the schedule before the sessions up.

2 rounds
underwater for distance
40 M freestyle sprint
40 M back stroke sprint
40 M breast stroke sprint
rest 1 min

Wednesday, August 11, 2010

working the pull

Got some good work in today on the overhead, clean and the snatch, looking forward to putting some weight on those lifts and seeing what you can do.

OH squat 10 X 3
clean 10 X 3
snatch 5 X 3

Tuesday, August 10, 2010

Muscle up progression

Congrats to Donna and Andy for getting assisted muscle ups today expecting full range of movement by the end of the summer, and check out the leaderboard for the 1000 M row times, good push Carley.

1000 M row

Muscle progression work