Tuesday. 8.24.10

Warmup: 3 rounds of: 10 front squats (unloaded bar or pvc) + 10 push presses (unloaded bar or pvc) + 10 pushups + 10 kipping pullups or 10 kipping swings. Active Stretch.

Skill: Thruster. Ring Pushups.

Ten rounds for time of:
95/65 pound Thruster, 10 reps
10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned […]

By |August 23rd, 2010|WOD|0 Comments

Monday. 8.23.10

Warmup: 800m run. Active Stretch.

Skill: Breakdown WOD


Two rounds for time of:
295/185 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20/16 pound ball
195#/120 bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20/16 pound ball
145/100 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot […]

By |August 22nd, 2010|WOD|0 Comments

08/21/10 Saturday, Bring a Friend Day

400m Run + Active Stretch with Coach

Range of Motion and Movement Requirements

Tabata AMRAP
1 min Pull-ups
rest 1 min
1 min Box Jumps 24″/20″
rest 1 min
1 min Push-ups
rest 1 min
1 min Squats
rest 1 min
1 min Sit-ups
rest 1 min
1 min 20m Shuttle Sprints

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Tabata AMRAP
1 min Jumping Pull-ups
rest 1 min
1 min Box Jumps 12″
rest 1 min
1 min Push-ups […]

By |August 20th, 2010|WOD|0 Comments

08/20/10 Friday

Active Warmup and Stretch with Coach

Ground to Overhead

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
Women – 65#

Dave Lipson 2:57, Rob Orlando 2:58, Eric Magee 3:07, Chris Spealler 3:19, Jason Leydon 3:32, Denise Thomas 3:35 (65lbs), James Hobart 3:48, Peter Egyed 3:50, Kristan […]

By |August 19th, 2010|WOD|0 Comments

08/19/10 Thursday

Warmup; 400m Run +
3 Rounds of – 10 Back Squat (PVC or Bar) – 15 Kipping Swings or 10 Pull-ups – 15 second Samson Stretch(each leg)
Active Stretch

Back Squat/Walking Lunge

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound […]

By |August 18th, 2010|WOD|0 Comments

08/18/10 Wednesday

800m Run + 2 Rounds of
10 OHS/10 Kipping Swings/10 Mt Climbers(2=1)

OHS/Kipping Pullup

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

Women – 80-85#

Chris Spealler 15:55, Kristan Clever 16:53 (95lbs), Laurie Galassi 18:03 (83lbs), Josh Everett 22:01, Pat Sherwood 22:45, Miranda Oldroyd 27:29 (83lbs), Tyson Oldroyd 27:37. Post time to comments.

Option I
Five rounds […]

By |August 17th, 2010|WOD|0 Comments

Tuesday 08/17/10


400m Run + 3 rounds of
10 SDHP w/ Kettlebell
10 Kipping Swings or Pullups
10 Squats

Back Extensions/Good Mornings/Deadlift

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

Women – 140-150

Option I
Three rounds for time of:
50 SDHP (Same weight all Option I)
30 Box jumps, 24 inch box
25 Good Mornings
165-185# pound […]

By |August 16th, 2010|WOD|0 Comments

400m Run/3min Jump Ropes/20 kipping swings(or pullups)
*athletes that may need more of a warmup you may extend the run or add more pullups.

Snatch + Clean and Jerk

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
121# Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Women – 75#

Option II
Snatch, 1 rep
Clean […]

By |August 15th, 2010|WOD|0 Comments

Sunday 08/15/10 REST, REST, REST

Rest Day!!

Enjoy a day with family and friends. Try something new or just kick back and relax.

It was a great day at the beach with our athletes and our very first beach WOD.

By |August 15th, 2010|WOD|0 Comments

Saturday. 8.14.10


Down in front of The Tiki Hut. WOD’s going off around 9ish. We’ll be feeding you and hanging out on the beach afterward til early afternoon. Bring your friends and fam!!!

See you on the beach!

By |August 13th, 2010|WOD|2 Comments