Monday, January 31, 2011

Its just 20 min

Working an AMRAP today, haven't had a full 20 in awhile, and introducing some new movements, or rather adding some old ones together, constantly varied...

AMRAP in 20 Min:
5 cleans 135#95#
10 GHD sit up wall balls
5 ring dips

Saturday, January 29, 2011

fridays lifting

For some of us still recovering from FGB, Fridays lifting was a nice rest. enjoy it while you can next week is full of surprises!

push jerk 4/4/3/2
bench 5X3

abwheel 4x8

for time:
25 burpee pull ups

Wednesday, January 26, 2011


Today we did Fight Gone Bad and loved every second. Congrats to Katie on her 1st Rx WOD!! (And what a WOD to do it on) Saw some good improvements on scores today nice job!

1 minute at each exercise with 1 minute rest between rounds
3 Rds for time
Wall Ball
Box Jumps
Push Press

Tuesday, January 25, 2011

Clean, Dead, Core

Some lifting today before our Benchmark tomorrow, YAY, you'll love it!!! Eat a good breakfast, fuel your body well!

Power Cleans 4/4/3/2
Deadlifts 5X3
GHD sit ups 75

Monday, January 24, 2011

monostructural fun day

Sunday, January 23, 2011


Friday was the last day of our back off week and you got the option to challenge 3 level requirements, or take your level test.

Wednesday, January 19, 2011

time trial

We have a time trial today, 15 minutes of rowing (would've preferred running but the weather isn't there yet, but soon). Find your pace and keep it see how many meters you can get out in 15 minutes.

Tuesdays back off

Yesterday we worked our gymnastics moves today we're focusing on our weights. Pick one olympic lift that your weak at and one power lift and get some good clean form down

Monday, January 17, 2011

skills day

Todays our 1st day of the back off week and we're using it to work out weakest gymnastics moves. Pick two and work on reps and form.

We'd like to say hello to Robert and thanks for stopping by today and giving us a try. We hope to see you again soon.

Friday, January 14, 2011

A little heavy today

Working some heavy weight in the WOD today working up to that Isabel weight.

1000 M row
snatch 135#/95#
pull ups

Wednesday, January 12, 2011

Deck Day

We had our first official deck day today and it was great, thank you Hopper Deck. We need to do that more often.

Tuesdays lifting

deadlift 3/3/2/1
F squat 3x4
skin the cat work

Monday, January 10, 2011

Goodness gracious

Hello again to Grace, I think the last time we got a visit from her was June, it's been a long time and we've had some great improvements on time since then. Check out the comments for scores.

Fridays press series

Fridays WOD was the press series, and just as a reminder to "some of you" out there with tight shoulders, I did not program Sat. ;o)

push press
push jerk

Wednesday, January 5, 2011

airdyne because we love it

Working with a partner today, YAY!
while you perform exercises your partner runs the airdyne, and than switch
25 swings 553/35#
20 B Squats 65% BW
15 Thrusters 95#/65#
10 Snatches 65% BW

Tuesday, January 4, 2011

muscles ups and than some

Had a quick little 5 rounder today working on the muscle up. Saw some good transitions today.

5 rounds for time:
3 muscle ups
5 push ups
7 knees to elbows

Monday, January 3, 2011


Hope everyone had a great News Years Celebration! Jumping right back into the routine of things and starting our week with some lifting.
squat cleans 4/4/3/3
thrusters 4/4/3/3