Month: June 2010


WOD 6/30/10 Snatch 2-2-2-2 AMRAP in 7 Minutes: 5 Snatch (95#/65#) 5 Burpees Last day to sign up for the Paleo Challenge/Summer Lean-Out. Get your pictures and info in today! Got questions about nutrition? Ask a coach. Nadia does 100 Pull-Ups in 2:51. Now that’s efficiency of human movement.

Work Hard, Play Hard

WOD 6/29/10 Five Rounds: 40 Double Unders 30 Box Jumps (24″/20″) 20 Kettlebell Swings (53#/35#) Chris Spealler – 9:33 (Who’s gonna step up and beat his time?) Sign up for the Paleo Challenge soon. Time is almost up! If you’re interesting in getting a t-shirt for our Caveman Cookout July 17 sign up on the …

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WOD 6/28/10 Press 3-3-3 3 Rounds: 800m Run 20 Thrusters (95#/65#) Wednesday will be the last day to sign up for the Summer Lean Out/Paleo Challenge. If you haven’t paid or sent in your pictures & measurements please do so soon. Thanks to everyone who came out for the Hooverball Tournament this weekend. We had …

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WOD 6/25/10 10! Goblet Squats (53#/35#) Kettlebell Clean & Jerk (53#/35#) A sweet video of the ladies competition from the Southeast Regional.

Next Level

WOD 6/24/10 Back Squat 5-5-5-5-5 4 Rounds: 20 Kettlebell Swings (53#/35#) 16 Step Ups (95#/65#) onto 16″/12″ box 12 Push Press (95#/65#) Time to sign up for the Paleo Challenge. Also remember to get signed up for the Hooverball Tournament which will be held this Sunday from 2-4pm. Check out the final WOD of the …

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WOD 6/23/10 AMRAP in 12 Minutes: 7 Deadlifts (185#/135#) 7 Handstand Push-Ups 14 Box Jumps (20″/16″) Post number of rounds completed to comments. Be sure you get signed up for our Hooverball Tournament this Sunday and for the Paleo Challenge which is due by June 30!

Mrs. Delaney

WOD 6/22/10 “Elizabeth” 21-15-9 Clean (135#/95#) Ring Dips One week left to get signed up for the Summer Lean Out/Paleo Challenge. What are you waiting for? Don’t forget to get signed up for our Hooverball Tournament this Sunday. What’s Hooverball you ask? Click here, I answer.


WOD 6/21/10 1 Mile Time Trial Max Vertical Jump Max Box Jump Max Broad Jump You better hurry up and get signed up for the paleo challenge. Only 10 days left to get your before pictures in!


WOD 6/18/10 “Ryan” 5 Rounds: 7 Muscle-Ups 21 Burpees with 1 Foot Jump Sub 3 Pull-Ups and 3 Ring Dips for each Muscle-Up. Post time to comments. Announcement: Starting next week the 6am class will only be held on Monday, Wednesday, and Friday.


WOD 6/17/10 “The 50’s” With a partner complete: 50 Hang Power Cleans (115#/75#) 50 Push Ups 50 Thrusters (115#/75#) 50 Ring Dips 50 Overhead Squats (115#/75#) Only one partner can work at a time. Post partner and time to comments. Here are the Workouts and Results from the Houston Challenge last weekend and here are …

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