08/30/10 Monday

Warmup; There will be the same warmup posted on the board for the entire week. You need to have the entire warmup done at 10 minutes past the hour. If you would like to start early that is fine, it is your responsibility to stay warm until class starts at 10 minutes past the […]

By |August 29th, 2010|WOD|0 Comments

08/29/10 Sunday Rest Day

What an important day this is.

Rest days are days to enjoy all of the hard work you have put in all week long. Try to take some time this weekend and do something new. Maybe it is something you have never done, always wanted to do, something you haven’t done in a long time […]

By |August 28th, 2010|WOD|0 Comments


Saturday’s a FREE workout. ALL BEGINNER’S ARE WELCOME. Beginner’s please arrive by 8:30am!

Warmup: 400m run. Active Stretch.

Skills: Burpee Box Jumps. HSPUs

12 minute AMRAP of:
5 Handstand Pushups
7 Burpee Box Jumps on 24″ box/20″ box for ladies
9 Squats

Skill Level III:
12 Minute AMRAP of:
5 HSPUs (using abmat)
7 Burpee Box Jumps off of 24″ box/20″ box
9 Squats

Skill Level […]

By |August 28th, 2010|WOD|0 Comments

Friday. 8.27.10

Increased Speed Intervals
Hip Prep

Skill: Run Fast

Some words on sprinting:

10×100 meter run


Skill Level I
Run or Row
10×50 meter run

By |August 26th, 2010|WOD|0 Comments

Thursday. 8.26.10

Warmup: 800m run. 2 rounds of 5 squats (3 second pause at the bottom) + 10 pullups or 10 kipping swings + 15 kb swings (pood of choice). Active Stretch.

Skill: Snatch. Wallballs.

Three rounds for time of:
30 Wallball shots, 20 pound ball
75 pound/55 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Level […]

By |August 25th, 2010|WOD|0 Comments

Wednesday. 8.25.10

Warmup: 400m run. 3 minutes of double-unders. 2 rounds of 10 kb swings (pood of choice) + 10 kipping pullups or kipping swings + 10 situps. Active Stretch.

WOD 1:
As many pullups as possible in 2 minutes. Rest as needed.
Level II: As many band assisted pullups as possible in 2 minutes. Rest as needed.
Level I: […]

By |August 24th, 2010|WOD|0 Comments

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

[wpvideo NtGYt4GC]

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