2.26.11 Saturday

Happy 35th Birthday, Dave!!!!

Sweet Quote: “The wise man thinks about his troubles only when there is some purpose in doing so; at other times he thinks about other things.” -Bertrand Russell

WU: 400m run. 20 Passthroughs. 5 OHS squats with PVC/pushups/box jumps/pullups/GHD sit-ups or regular sit-ups.
Hip & Shoulder Mob.

WOD: “The Rooster”
For Time:
800m run
35 True Pushups
35 […]

By |February 25th, 2011|WOD|0 Comments

2.25.11 Friday

WU: 3 minute of jump rope. Active warmup (Coach’s Choice).
Shoulder and hip mob.

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

PWOD MOB: Hamstring PNF. Lax ball in glute. Lax ball shoulder, chest and back. 10 passthroughs with PVC.

Advanced. Same. Weight of […]

By |February 24th, 2011|WOD|0 Comments

2.24.11 Thursday

Sweet Quote: “In order to live free and happily, you must sacrifice boredom. It is not always an easy sacrifice.” -Richard Bach

WU: 400m run. 3 rounds of 5 box jumps/5 wallballs/10 hollow rock/10 pass-throughs
Hip and Hamstring mob

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound […]

By |February 23rd, 2011|WOD|0 Comments

2.23.11 Wednesday

WU: 2 minutes of double unders. 2 rounds of 10 passthroughs/10 GHD sit-ups
Volume training with your gymnastic/calisthenic goat of choice. (Ex. Pullups, HSPU, Dip, Ring Dip, Muscle-up, etc.). Coach will guide you through.
Rest 3 minutes.

50-40-30-20 and 10 rep rounds of:

Advanced. Same.
Pack. Same. Misses and singles count.
30-20-10 rep rounds of:
Double-unders (misses and singles […]

By |February 22nd, 2011|WOD|0 Comments

2.22.11 Tuesday

Sweet Quote: ““Your attitude, not your aptitude, will determine your altitude.” – Zig Ziglar

WU: 400m run. 10 passthroughs/10 kb swings/10 pullups
MWOD. Hip and Shoulder Prep.

Five rounds for time of:
Run 800 meters
2 pood/1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

Advanced: Same. 1.5 pood/1pood. 20 pullups.

5 rounds of
800m run
KB swing, weight of choice
15 legit pullups or […]

By |February 21st, 2011|WOD|0 Comments

2.21.11 Monday

Sweet Quote: “Learning is not child’s play. We cannot learn without pain.” -Aristotle

WU: 400m run. 2 rounds of 5 dips/5 pullups/10 squats/10 passthroughs.
2 minute challenge. How many double-unders can you do in two minutes?

MWOD: Sampson Stretch. Lax ball in scap. Hip and Hamstring mob.

Skill: Clean & Jerk

Clean and Jerk 1-1-1-1-1-1-1 reps

POST WOD MOB: Band […]

By |February 20th, 2011|WOD|0 Comments

2.20.11 PMA, Additional Strength Work & Rest Day

Is that Vito and me? Look at the old Vito… still on the band… but not anymore!!!!


Coach’s Note:
1. For those of you interested in additional strength work, the box will be open on Monday’s and Friday’s at 4:30pm and Tuesday’s & Thursday’s at 6:30am for additional strength pieces.* The strength work at […]

By |February 19th, 2011|WOD|0 Comments

Saturday’s FREE WOD!

WOD: 3 rounds for time 400m run 50 Wallball, 20/14#

By |February 18th, 2011|WOD|0 Comments


“A man does what he must…in spite of personal consequences, in spite of obstacles and dangers, and pressures…and that is the basis of all human morality.”
- John F. Kennedy

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

800m Run
10 GHD & 30 Passthroughs

LAX ball in 2nd […]

By |February 17th, 2011|WOD|0 Comments


WOD: “Wittman” Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Women – 1 pood KB / 65lb clean U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry […]

By |February 16th, 2011|WOD|0 Comments