Thursday WOD 20150129


3 Rounds For Time of:
50 Walking Lunges
10 Wall Walks
150 Double Unders

Post times to comments.

Wednesday WOD 20140128


Back Squat



As Many Reps as Possible in 7 Minutes of:
Thruster 135/95
Chest to Bar Pull-Up
Box Jumps 24/20
As Many Reps as Possible in 3 Minutes of:
Hand Stand Push-Up
*10 Minute running clock. Each movement starts with one rep each. Add a rep to each movement, each round.

Post loads and total reps from each AMRAP to comments.

Tuesday WOD 20150127


For Time:

600m Run
20 Toes to Bar
20 Burpee Box Overs 24/20
400m Run
20 Kettlebell Swings 70/53
20 Over Head Kettlebell Walking Lunges 70/53
200m Run

Post times to comments.

Monday WOD 20150126


*If anyone wants a t-shirt or a hoodie they need to let me know by Tonight! Message me on FB or send me a text. 

Every Minute on the Minute for 10 Minutes:

Even Minute: 3 Position Snatch
Odd Minute: 1 Power Snatch + 1 Snatch Balance + 1 Over Head Squat
* Form is everything. Do not use heavy weight. 3 Positions: Hip Pocket, Mid Thigh, Top of Knee.


21-15-9 Reps for Time of:

Wallballs 20/14
Unbroken Double Unders

Post loads and times to comments.

Saturday WOD 20150124


Team WOD

Post times to comments.

Happy Friday

Friday WOD 20150123


“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
*Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments.

19 Ingredient French Fries.

So the Whole30 is halfway finished (yay!). By now, I’d like to think we’ve all got a handle on this no sugar, no legume, no grain existence. It’s not awful, but there’s no cupcakes. In roughly 15 days, we’ll be reintroducing foods back into our diet to figure out how it effects us. I know there’s a few of us that can’t wait to get a huge cheeseburger and french fries (with ketchup!). But I just wanted to leave this here so you have plenty of time to think about it. These are the ingredients in McDonald’s fries.

And in this video, he talks us through the ingredients.

I’m not sure what 16 of those ingredients are for. Last time I checked, you can make an awesome batch of fries with just a potato, some oil and salt.

Just some food for thought. Take care of your bodies and be mindful of what you put in it.

Thursday WOD 20150122



Over Head Squat



3 Rounds of:

1 Minute Max Effort
1 Minute Max Effort
1 Minute Max Effort
1 Minute Max Effort
1 Minute Rest
*You and your coach pick 4 movements/skills you need to work on. Quality Reps only! You are using this workout to improve on movements.

Post loads, movements, and reps for each movement to comments.

Wednesday WOD 20150121


Turkish Get Ups

5x 3 Each Side
*Can use DB, KB or BB.


For Time:
50 Calorie Row
40 Wallballs 20/14
30 Toes to Bar
20 Dive Bomber Push-Ups
10 Chest to Bar Pull-Ups

Post loads and times to comments.


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