WODs

July 01, 2011 Friday


June 30, 2011 Thursday


June 29, 2011 Wednesday

KB Swing (53#/35#)


June 28, 2011 Tuesday

Partial Rounds do not count.


June 27, 2011 Monday

Happy Birthday Coach Moe! (Warm-up to include dead hang pull-ups and supine ring rows)


June 24, 2011 Friday


June 23, 2011 Thursday

Subs: Single unders for DU, Matador or Bands for Ring Dips, Air Squats or Modified ROM Pistols for Pistols, db press or pike off box or floor for HSPU's (no bands!)


June 22, 2011 Wednesday

You have 25 Minutes to find your 1Rep Max Deadlift. Move quickly, when time expires no more attempts allowed!

Checkout WOD


June 21, 2011 Tuesday

8 rounds of: Run 400 meters Rest 90 seconds Post total time to comments not including 8th rest.

Do prior to 8 x 400m Runs


June 20, 2011 Monday


June 18, 2011 Saturday

Advanced RX Class WOD


June 17, 2011 Friday

RX: Box jump 24"/20", KB 35#/26#, push press 45#/33#, sub good morning 45#/33# bar for back ext., WB 20#/14#. NO DROPPING EMPTY BAR or 15 burpee penalty.


June 16, 2011 Thursday


June 15, 2011 Wednesday

Strength WOD


June 14, 2011 Tuesday

Similar to Nicole. Drop it and you must run.


June 13, 2011 Monday


June 11, 2011 Saturday

Gym is Closed for Regionals 6/10 and 6/11! Meet at the box normal class time 0930 if you want to use the normal 400m loop for walking lunges. Knee gently touches the ground with each lunge for RX. This WOD is deceiving!


June 10, 2011 Friday

Gym is Closed for Regionals 6/10 and 6/11!


June 09, 2011 Thursday


June 08, 2011 Wednesday

DL: 225#/155# Rope Climbs: 15'/12' Rope Climb scale: Sub 2 Supine Rope Climbs for every 1 15' rope climb.


June 07, 2011 Tuesday

MU Scaling: 1) Scale to no turnout on muscle-ups if they are a new skill OR 2) sub 2 CTB pull-ups and 2 Ring Dips per 1 MU


June 06, 2011 Monday

Scale pistol ROM to using a box assisted one legged squat. Note: If you have a pistol as RX, then ditch the butt ball and go "ass to ankle".


June 04, 2011 Saturday

8 No go for men, 10 No go for women to pass for Adv. RX Class. Standards and re-attempt criteria to be covered at time of test.