Month: February 2011


WOD 2/16/11 Press 1-1-1 Push Press 1-1-1 For Time: 50 Pull-Ups 50 Wall Ball (20#/14#) 50 Box Jumps (24″/20″) Tobens beautiful wife, Cassie, has started a healthy food blog. Check it out by clicking this link Leets Street Productions. Visit her site for some delicious paleo recipes!

PR or ER

WOD 2/15/11 Power Clean 3-3-3 “The Chief” 5 Rounds: AMRAP in 3 minutes: 3 Power Cleans (135#/95#) 6 Push-Ups 9 Air Squats Rest 1 minute between rounds. Score is total number of rounds completed during each of the 5 AMRAPs. A round is only completed if it is fully completed. Refer to 8/3/10 to compare …

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Have Heart

WOD 2/14/11 Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 Try to increase the load on each of the 15 sets. Refer back to 11/19/10. A word on our upcoming programming…. Today we are beginning a 5 week strength cycle. Strength is the most important element of fitness, and it’s where many of our …

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Nice Job

WOD 2/11/11 In 12 minutes: 1 mile Run Max rep Thrusters (135#/95#) In 6 minutes: 800m Run Max rep Pull ups In 3 minutes: 400m Run Max rep Air Squats No rest between runs


WOD 2/10/11 “Air Force WOD” 20 Thrusters 20 Sumo-Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Every minute on the minute perform 4 burpees. The prescribed weight is 95#/65# for all movements.

The Ocean

WOD 2/9/11 3 Sets: 10 Strict Pull-Ups (add weight if necessary) 10 Handstand Push-Ups (use parallettes if necessary) this is not for time, rest as needed between each set 3 Rounds For Time: 9 Power Cleans (155#/115#) 30 Double Unders Rogue Fitness specially made the 70″ box you see here. He has only jumped on …

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Deja Entendu

WOD 2/8/11 Front Squat 3-3-3 “Helen” 3 Rounds: 400m Run 21 Kettlebell Swings (53#/35#) 12 Pull-Ups Refer to 9/4/10 & 3/4/10 to compare your old times.


WOD 2/7/11 7 Rounds: 11 Kettlebell Swings (53/35) 15 Push-Ups Rest 5 minutes 7 Rounds: 11 Bicycle Crunches 15 Air Squats

Be Happy

WOD 2/4/11 For Time: 100 Back Squats (135#/95#) Every time the bar is dropped perform 10 burpee pull-ups. Our 6AM Class will  be cancelled due to weather.

89 Vision

WOD 2/3/11 AMRAP in 5 minutes: 15 Box Jumps (20″/16″) 10 Wall Ball (20#/14#) 5 Burpees Rest 2 mins Repeat for a total of 3 rounds Be sure to check the website or facebook page for updates about the weather. If road conditions become too icy we may cancel classes. UPDATE: Tonights 7PM Class and …

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