“Thanksgiving with the Girls”

“Thanksgiving with the girls” In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. You will have a partner and each person will complete all reps, both partners can be working at the same time. Angie’s House 20 Pull-ups 20 Push-ups…

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HAPPY BIRTHDAY PEGGY!!!

Workout of the Day “Bring home the turkey” Complete for time with a partner Catch the Turkey: 400m MB Run Tenderize the Turkey: 50 ball slams Stuff the Turkey: 50 sit ups Throw the Turkey in the Oven: 50 MB toss over the rig Bring Home the Turkey!!: 400m MB run   Post your TIME to…

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HAPPY BIRTHDAY NATASHA!!!

Workout of the Day “Filthy Fifty” For Time: 50 Box Jumps 24″/20″ 50 Jumping Pull-ups 50 Kettlebell Swings, 53#/35# 50 Lunges 50 Knees to Elbows 50 Push Presses, 45#/45# 50 Hip Extensions (on GHD) 50 Wallball Shots, 20#/15# 50 Burpees 50 Double-Unders   Post your TIME to the Whiteboard.  

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Wednesday, October 8th, 2014

Workout of the Day Overhead Squat Find your 3 rep max. then In 6 minutes complete: 500m Row With the remaining time complete an AMRAP of: 9 Deadlift 6 Hang Clean 3 Shoulder 2 OH Compare to March 25th. LEVEL 1: 75#/45# LEVEL 2: 85#/55# LEVEL 3: 95#/65#   Post your ROUNDS to the Whiteboard.  

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Paleo Challenge Winners

Huge congratulations to all of our paleo participants! We hope you have realized the importance of fuelling your bodies with REAL FOOD! Choosing the winners this time around was very difficult… so much so that we had to give a tie for 2nd place! In order to win, you needed to be very well rounded,…

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Monday, October 6th, 2014

Workout of the Day Snatch Balance Find your 3 rep max. then Snatch Pull 5, 5, 5 then Snatch Grip Deadlift 5, 5, 5 then 8min AMRAP 1 Rope Climb 12 G2OH 200m Run Level 1: 15#/10#, modified rope climb on rig Level 2: 25#/15#, 10′ rope climb Level 3: 45#/25#   Post your Rounds to…

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Saturday, October 4th, 2014

Workout of the Day Team WOD Helen Meets Grace For time: Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups 30 Clean & Jerks, 135/95 lbs Teams of 2 athletes One partner works at…

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Friday, October 3rd, 2014

Workout of the Day Rope Climbs then Double Unders 5 ROUNDS 2 minute Ladder, 30 seconds REST between Rounds 5-10-15-20-25-30…etc **if you mess up in a round, e.g. round 15(reps) you only get to 13 before you fault…you must redo your set of 15 before moving onto 20’s. At the beginning of each 2 minute…

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