Tuesday, January 31, 2012

Tues 1-31 WOD

If your arms were sore enough before this one will do it.
5 rds
3 hspu
20 burpees
20 box jumps
3 muscle ups

Monday, January 30, 2012

Mon 1-30 WOD

Sorry no pics but the score today we got some but forgot to put the memory card in, I know WT...


AMRAP in 20 min:

5 floor bench to sit up

10 SDHP 75#/55#

15 Swings 55#/35#

Saturday, January 28, 2012

Fri 1-27 WOD

Sorry the post was late I was at Katies Birthday party last night and forgot to make it back to get it up!

Wednesday, January 25, 2012

Wed 1-25 WOD

OK ouch on the hamstrings today but at least it gave our shoulders a rest.

3 rds
200 M row
25 deads (med to heavy)
25 tuck jumps
25 wall balls

Tuesday, January 24, 2012

TUes 1-24 WOD

I know the pics are funky, had to use my phone for kims but she still looks good! Like our shoulders weren't sore enough lets do some cleans ;0)!!!

4 sets
4 high hang power cleans
3 deck power cleans
2 deck squat cleans
add weight every set rest as needed between sets

100 burpees for time every min on the min rope climb

*scores posted in comments below

Monday, January 23, 2012

Mon 1-23 WOD

Welcome back from the back off week I thought we'd start with a little bit of everything.

2 rounds of:
50 double unders
40 swings
30 push ups
20 thrusters 135#/95#
10 toes to bar

Friday, January 20, 2012

Fri 1-20 WOD

Last day of back off, light weight work.
desending ladder 10 to 1
deck squat wall balls
long jumps
bear crawl across short end of gym and back

Wednesday, January 18, 2012

Wed 1-18 WOD

Working some toshy muscles today YAY and some quads too.

"Tabata bottom to bottom"
count your lowest rep

Tuesday, January 17, 2012

TU 1-17 WOD

Easy one today working another day in our back off week, saving up for next weeks programming.


5 rounds

pinch carry across gym

5X5 step up w/weight

OH lunges back across gym

mon 1-16 WOD

Sorry no pics today you all were moving too fast ;o)

your choice
3 time trials for 1000 M row
3-3 min time trail for double unders

Dan: 198/203/232
Katie: 4:37/4:39/4:39.6
Janna: 4:04/4:05/4:10
Gina: 5/14/12
Josh: 107/55/45
Kim: 135/155/153
Ryan: 129/152/157
Larry: 60/58/24
Donna: 5:00/5:56/4:48

Friday, January 13, 2012

Fri 1-13 WOD

WOrking a little bit into the butt today yay! Nice way to end the cycle.
5 rounds
10 jumping squats
20 swings
30 cal on the run

Wednesday, January 11, 2012

Wed 1-11 WOD

Hey guess what we've got some numbers on the leaderboard for Isabelle today nice work!!

30 snatches for time 135#

Tuesday, January 10, 2012

Tu 1-10 WOD

Working some serious forearms today, having a hard time typing well right now thank you very much pull ups.

double unders 80-60-40-20-10
pull ups 10-15-20-25-30

Monday, January 9, 2012

Mon 1-9 WOD

Had a great not back off week day today. I know a few of you were thinking it was about that time but no it's just been a really hard WOD week. A big welcome out to Emma and Micheal Ann who stopped in this evening to give us a try. I'll get a pic tomorrow to crazy tonight to have the time.

3 rounds for time:
10 F. squat 80% of your 1 RM
1 min. tuck jumps
10 push press 80% of your 1 RM
1 min. parrellel ring rows
10 Thrusters 80% of your Push Press 1 RM

* scores posted in the comments link below

Fri 1-6 WOD

Sorry for posting so late! Had a great WOD Friday with some moves we haven't used in awhile and they felt great, right?!

20 min AMRAP:
10 ring push ups
5 ring dips
10 hip extensions'
5X5 pistols

Wednesday, January 4, 2012

working on monostructural today and it was a long one for a tabata

2 rounds
8 tabata sets of rowing
8 tabata sets of double unders
8 tabata sets of burpees

Tuesday, January 3, 2012


Pretty quiet today and sorry no pics the only class today I worked out with so didnt have the chance. Y'all missed a pretty good one though!

3 rds:
10 skin the cats
20 OH lunges
30 box jumps
40 swings
50 sit ups

Scores in comments

Monday, January 2, 2012

Mon 1-02 WOD

Good butt work today (ouch).
200 M row
20 deadlifts (225#/155#)
400 m row
20 manmakers (30#/15#)
600 M row
10 deads
800 M row
10 man makers