Month: April 2013


WOD 130417 7 x 1 3 position Snatch (Floor, Hang, High hang) Heavy-ish 1 Rep is: 1 Snatch from the floor, 1 from the Hang, then 1 from the high hang. Ideally this is done without dropping the bar. Rest about a minute b/w sets. With a Running Clock: 2 Min ME Handstand Holds (accumulate …

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Flip Mode

WOD 4/17/13 Hang Squat Snatch – Work up to a heavy single   2-4-6-8-10 Clean & Jerk (135/95) 2x Kettlebell Swings (55/35) 200m Run after every set   Cash Out: 4 sets of 5 dead hang pull-ups


WOD 4-16-13 Strict Press: Find a 1 rep max AMRAP in 7: • 5 Strict Press (95/65) • 10 Box Jumps (30/24) Anyone interested in judging/volunteering at the competition should send an email to with info as to what you can do and how long you can be there. We need plenty of judges …

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WOD 4/16/13 1 Mile Time Trial   AMRAP in 15 minutes: 4 Front Squats (135/95) 6 Burpees 8 Toes To Bar   Cash Out: Handstand Skill work – Accumulate  2minutes in a handstand or practice kicking into a handstand. If you can do HSPU complete 3 sets of 5. Or practice walking on your hands

Keep Calm

WOD 4/15/13 Back Squat 3-3-3-3-3   AMRAP in 4 minutes: 15 Thrusters (65/45) 15 Pull-Ups   Try to scale down to a difficulty where you can get about 3 rounds.   Cash Out: 50 Push-Ups and 50 V-Ups


WOD 130312 2 Rounds: 100 Double Unders 50 Sit Ups 40 Lunges (per leg) 30 Ring Dips 20 Burpee Long Jumps 10 Bar Muscle Ups* *sub 10 dips and 10 Pull ups for Bar Muscle ups Today is the very last day to get your money paid to guarantee your shirt. Email to get …

Conan Read More »

Red Tail

WOD 4/12/13 6 Heavy Sets of 1 Squat Clean + 3 Front Squats   4 Rounds for max reps: 30 seconds work, 30 seconds rest per movement Dumbbell Push Press (45/30) Dual KB Front Squats (55/35) Burpees V-Ups Step-Ups with Barbell on back (95/65) (20″/16″)     How’s your nutrition been lately? Summer is fast …

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Chop Suey

WOD 4-11-13 “Nicole” AMRAP in 20: 400 M Run Max Reps Pullups Mobility Work: Squat Therapy Lacrosse Ball Therapy Band Stretching If you are signed up for the competition you need to be paid up by tomorrow to receive your shirt!

Check Mate

WOD 4/11/13 Thruster 3-3-3-3     For Time: 500m Row Immediately followed by 3 Rounds of: 10 Box Jumps (24/20) 10 Snatches (135/95)   Cash Out: 4x100m Row Sprints – rest about 1 minute between efforts   Substitute Cleans if you have problems with overhead flexibilty.   How’s your nutrition been lately? Summer is fast …

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