May 19, 2013 Sunday

Rest Day

May 18, 2013 Saturday

Partner WOD

With a partner complete these movements in any order. Once you start a movement, you must finish it. Only 1 person working at a time, except for the Med Ball Sit up Throw, which you will throw back and forth to each other. * The row is 100 calories.

May 17, 2013 Friday

You will have 20 minutes to work on form and technique. Increase load as long as your form looks good.

May 16, 2013 Thursday

May 15, 2013 Wednesday

You will have 20 minutes to work on OHS technique and form and to build up to a heavy 3 rep. If your mobility issues are limiting you in the OHS, practice with a PVC or a bar for the first 10 minutes then build up to a heavy 3 rep front squat during the last 10 minutes.

"GI Jane"

May 14, 2013 Tuesday

You will have 20 minutes to work up to a heavy single. Technique and form is imperative. Do not go heavier if you can not maintain your mid-line.

May 13, 2013 Monday

Do C2B Pull ups if you have them. Use a box to modify your Pistols.

May 12, 2013 Sunday

Rest Day

May 11, 2013 Saturday

You will have 50 seconds to get as many reps as possible. You'll then have 10 seconds to rest and rotate to the next station. Your score is total reps.

May 10, 2013 Friday

May 09, 2013 Thursday

If you don't have your double unders, do 3x singles.

May 08, 2013 Wednesday

You will have 20 minutes to work on Jerk Technique. Keep the bar light; add weight only if your technique is good.

If you don't know your 1RM Jerk, pick a weight that you can do 10 times comfortably.

May 07, 2013 Tuesday

You will have 15 minutes to work on kipping technique and get 1-3 max sets of pull ups.

May 06, 2013 Monday

Snatch Technique

You will have 20 minutes to work on form and technique. Increase load if form looks good. NO Muscle Snatches!

May 05, 2013 Sunday

Rest Day

May 04, 2013 Saturday

Partner WOD

May 03, 2013 Friday

Modify weight to 50% of your Clean or 40% of your 5 RM deadlift from Monday.

May 02, 2013 Thursday

Every time your rope stops, do 4 burpees

May 01, 2013 Wednesday

April 30, 2013 Tuesday

Warm up to a heavy single and then complete the above sets. You're score is total load lifted: (200+165+200+135+200+115=1015 lbs) If you fail an attempt or fail to complete all the reps (no putting the bar down), that set won’t count.

April 29, 2013 Monday

5 rep Deadlift

Work on touch and go deadlifts. You can increase weight each set so long as your form is good. We are not looking for a 5 rep max, we want to practice good touch and go technique. Demand perfect form as you increase your load!

Use about 70% of your heaviest 5 rep deadlift. It is very important that you're able to keep good form through out the workout.

April 28, 2013 Sunday

Rest Day

April 27, 2013 Saturday


In honor of 8 year old Martin Richard who lost his life at the Boston Marathon, the following HERO WOD has been created. Martin's sister lost her leg and their Mom suffered a Traumatic Brain Injury. Donations can be made at www.richardfamilyfund.org