Month: February 2013

Game Ready

WOD 2/11/13 1X20 Back Squat Notes: This should be a maximal UNBROKEN set. If you’re unsure about the weight try for 70% of your 1rep max   For Time: 50 Burpees 50 Pull-Ups 50 Kettlebell Swings (70/55) 200 Double Unders

Quagmire

WOD 2-8-13 Strict Press 5×5 Increase weight on each set “Daniel” For Time: • 50 Pullups • 400 M Run • 21 Thrusters (95/65) • 800 M Run • 21 Thrusters • 400 M Run • 50 Pullups Order forms for t-shirts, tank tops, and hoodies are in the office. Make sure to put your …

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Top Dog

WOD 2/8/13 Squat clean Find a one rep max. Once you find your max complete 2 sets of 10 unbroken deadlift at your max clean weight. “Running Karen” 150  Wall Ball (20/14) every time you drop the ball run 200m Hint: Don’t drop the ball

Cherry Pick

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Your WOD today is dedicated to this hero. We’re choosing not to post it here to let it be a surprise for …

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Kombucha

WOD 2/7/13 500m Row Time Trial   3 Rounds: 50 Double Unders 10 Deadhang Pull-Ups 10 Dumbbell Ground To Overhead (45/30)

Palms

WOD 2/6/13 Deadlift: find a 1 rep max AMRAP in 10: • 7 DL (225/155) • 50 DU We will be taking orders for new t-shirts, women’s tank tops, and hoodies soon. Look for the order form in the office within the next few days.

Reacher

WOD 2/6/13 Back Squat 3-3-3-3-3-3 Focus on doing each set quickly, getting out of the bottom fast and no rest at the top.   AMRAP in 3 minutes: 4 Burpees 6 Thrusters (95/65) 8 Toes To Bar Rest 3 minutes, repeat for 4 total rounds

Slow Clap

WOD 130206 In 15 minutes work up to heavy weight of the following complex (cannot drop bar) 3 hang cleans 3 front squat 3 shoulder to overhead AMRAP in 8:00 5 Clean and Jerk (135/95) 10 Chest to Bar Pull Ups  

Squares

WOD 2-4-13 Back Squats: 20 reps at the heaviest weight possible. Warm up with several heavy sets. 5 Rounds For Time: • 10 Box Jumps (24/20) • 10 Pushups • 10 Air Squats • 10 Situps • 10 Burpees Make sure to introduce yourselves to any new faces you see in the gym. We have …

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