• 3, Oct. 2013

    3, Oct. 2013

    WOD:  Three One Minute Rounds

    ME Row For Calories

    ME Double Unders

    ME Shoulder to Overhead (95/65)

     

     

     

     

     

    Cinnamon Roll

  • 2, Oct. 2013

    2, Oct. 2013

    WOD:  Fran

    21-15-9

    Thrusters (95/65)

    Pull Ups

     

     

     

     

    Aberdeen, Washington!

  • 1, Oct. 2013

    1, Oct. 2013

    WOD:  Find a one rep max Snatch (from the floor, full squat snatch)

    make 5 attempts at your heaviest snatch. 

    Then

    3x5 Front Squat (at your max snatch weight)

    Then

    EMOM for 6 min. 

    2xOH Squat (70% of max snatch weight, from the floor)

    Then

    2 Min. ME HSPU's

  • 30, Sept. 2013

    30, Sept. 2013

    WOD:  5 Hang Power Cleans (195/135)

    6 Pistols

    7Hang Power Cleans

    8 Pistols

    9 Hang Power Cleans 

    10 Pistols

    11 Hang Power Cleans

    12 Pistols

    13 Hang Power Cleans

    14 Pistols

    15 Hang Power Cleans

    16 Pistols

    17 Hang Power Cleans

    18 Pistols

    19 Hang Power Cleans

    ready set.....fail!!

  • 27, Sept. 2013

    27, Sept. 2013

    WOD: 20 Min. To Find a 1 RM Clean and Jerk

    then 3 Rounds of:

    10 KB Swings (53/35)

    10 Squats

    then:

    3  Min. AMRAP

    Box Jumps (24/20)

     

     

    Happy Friday!

  • 26, Sept. 2013

    26, Sept. 2013

    WOD:  Broomstick Mile

    with an empty barbell (45/35)

    25 Back squats

    25 Front squats

    25 OH Squats

    400m Run

    25 Press

    25 Push Press

    25 Push Jerk

    400m run

    50 Deadlifts

    400m Run

    50 Hang Power Snatches

    400m Run

  • 25, Sept. 2013

    25, Sept. 2013

    WOD:  

    30 Dips

    50m Walking Lunge w/ barbell (135/95)

    15 Power Cleans (135/95)

    30 Pull Ups

    10 Front Squats (135/95)

    800m Run

     

     

     

    Thats telekinesis Kyle!!

  • 24, Sept. 2013

    24, Sept. 2013

    WOD:  

    21-15-9

    Power Snatches (95/65)

    Toes to Bar

     

     

     

     

     

    "waiter I think your confused, you brought me the food my food eats. "

  • 23, Sept. 2013

    23, Sept. 2013

    WOD:  "Mary"

    20 Min. AMRAP

    5 HSPU's

    10 Alternating Pistols

    15 Pull Ups

     

     

     

     

    "Why did you send us such an evil thing!?"

  • 20, Sept. 2013

    20, Sept. 2013

    WOD:  5 Rounds For Time

    50 Double Unders

    25 Ball Slams (20/10)

    15 Wall Ball (20/14)

     

     

     

     

     

    DYNOMITE!!

  • 19, Sept. 2013

    19, Sept. 2013

    WOD:  6 Rounds For Time

    5 HSPU's 

    8 Broad Jumps

    200m Run

    20 Flutter Kicks

     

     

     

     

    BEEFEATER!!

  • 18, Sept. 2013

    18, Sept. 2013

    WOD:  18 Min. EMOM

    1st Min. 15 Pull Ups

    2 Min. 15 Push Ups

    3 MIn. 15 Front Squats

    4th Min. The list starts over. 

     

     

     

     

    Stonebeard Boltthrower!

  • 17, Sept. 2013

    17, Sept. 2013

    WOD:  11 Min. AMRAP

    2 Back Squats @85% of max. 

    4 Supinated Strict Pull Ups (underhand grip "chin up "style)

     

     

     

     

     

     

    Mind Bulletts!!

  • 16, Sept. 2013

    16, Sept. 2013

    WOD:  15Min. To find a 3 Rep Max Jerk

    Then

    4 Rounds For Time

    4 Thrusters (105/75)

    2 Rope Climbs

     

     

     

     

    I smell rope burns. 

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