• 11/06/2010-11/07/2010 GYM CLOSED

    GYM CLOSED FOR U.S.A.W. CERTIFICATION

  • WOD 11/05/2010

    WOD “Lumberjack 20“ 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m

  • WOD 11/04/2010

    WARM-UP DEAD LIFT 5-5-MAX REPS ( 70% IRM) MAX PULL-UPS 2X WOD Snatch one rep every minute on the minute for 15 minutes. (add weight to each lift, post loads to comments) COOL DOWN 200M REPEATS 4X & STRETCH

  • WOD 11/03/2010

    WARM-UP 400m RUN 10 kettle bell Swings 15 Jumping Squats 16 Lunges 2x WOD 7 Rounds for time: 10x Front squat (135#/95#) 5x Burpees COOL DOWN Tabata Row (for calories)

  • WOD 11/02/2010

    WARM-UP BENCH PRESS 5-5-MAX REPS *Must Have Spotter at ALL times WOD “Barbara“ Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. COOL DOWN 400m Run & Stretch/Roll out

  • WOD 11/01/2010

    WARM UP Back squat 5-5, 3rd set is until failure – start at 70% of their 1RM . – 2 set of 5 reps, 3rd set is to failure (or one rep before). This lets you possibly set a PR each week. If you bench 185 8 times the first week, but then do 205

  • WOD 10/31/2010

    155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the

  • WOD 10/29/2010

    Complete as many rounds as possible 20 minutes of: 10 Wallball shots, 20 pound ball 10 GHD Sit-ups 10 Back extensions