Some Info
Feel free to contact us

Wednesday, July 3, 2013

Alpha 4 Sets of  3-5 Shoulder Press @20×1 Rest 90 seconds 10-15 Toes-to-Bar Rest 90 seconds Then 3 Sets for Max Reps Pull-ups 60 seconds Rest 30 sec. Thrusters (95/65) 60 seconds Rest 30 seconds Double Unders 60 seconds Rest 30 seconds   Beta 4 Sets of  8-10 Shoulder Press@20×1 Rest 45 seconds 30-45 seconds Flutter Kicks Rest 45 seconds 50’ Bottom’s Up Kettlebell Carry each arm Rest... Continue reading

Tuesday, July 2, 2013

Alpha 5 Sets of 4-6 Deadlifts @21×1 Rest 20 seconds Max Ring Push-ups @1010 Rest 2 minutes Then 10 min A.M.R.A.P. 15 Kettlebell Swings (24/16) 15 Wall Ball Shots   Beta 4 Sets of 6-8 Romanian Deadlift @2011 Rest 45 seconds 10-15 Push-ups @21×1 Rest 45 seconds 15 Wall Balls Rest 45 seconds 8-10 Elbows to Plank Rest 45 seconds Then in Teams of 3 with only 1 partner per station Station 1 400m... Continue reading

Monday, July 1, 2013

Alpha 4 Sets of  1.1.1.1 Power Clean  Rest 2 minutes 2-3 Weighted Pullups @21×0 Rest 2 minutes Then 3 Rounds for time: 20 Box Jumps (24/18) 15 Burpees   Beta 5 Sets of 20 Kettlebell Swings Rest 30 seconds 8-10 Dumbbell Front Squats @20×1 Rest 30 seconds 8-10 Ring Rows @2111 Rest 30 seconds Then 2 sets for times of 15 Burpees 400m Run Rest exactly 2 minutes   Continue reading

June 4, 2013, Tuesday

Tuesday 6/4 Four Sets of… 3-5 Front Squats Rest 10 seconds 1.1.1.1.1 Tall Box Jumps (rest 5-7 seconds between jumps) Rest 2-3 minutes Then For time Row 1000m Then without resting 3 Rounds of… 15 Thrusters (95/65) 30 Double-unders Continue reading

WOD 1/5/13

manmaker

100 Manmakers for time Continue reading

WOD 1/4/13

“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Continue reading

WOD 1/3/12

Five rounds for time of: 10 Toes to bar 75 pound Power snatch, 10 reps 10 Wall ball shots, 20 pound ball Continue reading

WOD 1/2/13

IMG_7983

Congratulations to all for the PRs in December.   Nick’s last WOD and Party. This Saturday will be Nick’s last WOD before he heads back West.  What better way to say goodbye to someone who has had such a large impact on all of our lives than to party WOD with him.  So this Saturday be at the 9:40 class for one last WOD with Snax.  For those of you who think that the best way to say... Continue reading

1 <- 21 22 23 24 25 26