Wednesday, June 27, 2012

Wed 6-27 WOD

LOOK two days in a row YAY for proper computer repair. And I don't know whats with the pic I guess we fell out of the habit of taking them and apparently they're all about Ryan this week, weird.

handstand progression
5x 1 foot away from wall
4x 2 feet away
4x 3 feet away

clean 3X3 80%
F Squat 3X5 80%

Tuesday, June 26, 2012

OK this time it should be good

So it is back off week and we're working the usual, core, endurance, gymnastics and weight. Those of you working on the lifting program it is your heavy week so be prepared we're going 80%.
*Score for the last 2 days are posted below

Monday WOD:
3 attempts at your best 500 M row
rest as long as needed between attempts

Tuesdays WOD:
3 attempts at AMRAP in 2 min of sit ups
rest as long as needed between attempts

Sunday, June 17, 2012


That's right I finally got my computer back and it's up and running (a little slow but) fine.
So here's what we've missed. We've started a new clean eating challenge, you still have time to ask questions and get your name on the board. There's also a post on the nutrition blog about craving bad foods and how to fix it. We'll be making a few changes in the gym as well. We'll be putting up a community calendar for upcoming events and ideas, we've been having and will continue to have running seminars throughout the good weather, Dan will be offering his services once a month here at the box to help you learn how to take care of your muscle tissue and so much more.

WOD's of the Weeks:
Mon: 4 rounds:
500 M row,  10 ring push ups,  5 windshield wiper to side to side pull up

run 200 M, 15 high pulls 15 push press, 300 M, 15 and 15, 400 M, 15 and 15, 600 M 15 and 15

AMRAP in 20: 3 dips, 5 burpees broad jump, 2 rope climb

descending ladder of 10 to 4: weighted plank to side extension, c2B pull up to T2B

Below I have (attempted) to post a slideshow of the highlights of the week!

Monday, June 4, 2012

mon 6/4 WOD

Sorry still trying to get the computer fixed fingers crossed just another week.pulling from the deck today for a great Hammurabi workout wod 400 m walking lunge weighted overhead