Month: January 2013


WOD 1/11/13 Push Jerk/Split Jerk 1-1-1-1-1 Start from the racks each set   AMRAP in 20 minutes: 10 Deadlift (225/155) 15 Push-Ups 25 Air Squats 35 Russian Twists 45 Double Unders   Don’t forget to tell your friends about our free classes going on until January 18!    

Blue Crush

WOD 1/10/13 Back Squat – Find a 1 rep max then complete 2 more singles at 90-95% of your max   5 Rounds: 20 seconds of max rep back sqauats @ 70% of your max 40 seconds max rep burpees rest one minute Alternate rounds with a partner. Score is number of back squats completed …

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Strong Back!

WOD 130110 Deadlift Ladder – Quickly work up to around 75% of your 1 rep max and then complete one rep every minute adding 10lbs after each successful lift. Stop when your form breaks down or you can no longer complete a given rep during that minute. AMRAP in 14 3 DL (225/155) 4 Mutant …

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First Class

WOD 1/9/13 Press 5-5-3-3-1-1-1   3 Rounds for max reps: 45 seconds work, 15 seconds rest Burpees Push Press (95/65) Hollow Rocks Russian KB Swings (55/35)   What are your goals for 2013 and how do you plan to achieve them? If you haven’t given serious thought about what you want to achieve in the …

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Slack Pack

WOD 1/8/13 Front Squat 5-5-5-5   For Time: 500m Row followed by 3 Rounds of 10 Squat Cleans (95/65) 10 Pull-Ups ends with 200 Double Unders (600 singles)   Let’s get real. Nutrition is freaking IMPORTANT when it comes to health and fitness. You want to PR you’re 5k and your clean and jerk? You …

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