Thursday, March 31, 2011

110331



*Hayden's hands after really going after this WOD! Damn Hayden, you really wanted this one didn't you! Way to go man welcome to the club!


WOD
3 rounds of:
15 KB Snatches (24kg/16kg)
15 Pull-ups 15
KB Snatches (24kg/16kg)
15 Pull-ups

Post your times to comments

Wednesday, March 30, 2011

110330 - "Cinnie"

WOD
"Cinnie"
50 Double Unders
5 Rounds of Cindy
40 Double Unders
4 Rounds of Cindy
30 Double Unders
3 Rounds of Cindy
20 Double Unders
2 Rounds of Cindy
10 Double Unders
1 Round of Cindy

Post your times to comments

A reminder that it is an obsessive, relentless pursuit of greatness that makes people highly successful and not some magic pill or secret technique or mysterious genetic gift.

Tuesday, March 29, 2011

110329


WOD

5 rounds of:

15 Thrusters (95/65)

10 Knees to Elbows

200m Run


Post your times to comments

Monday, March 28, 2011

110328 - "Jack"

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD


"Jack"


AMRAP in 20 minutes of:


10 Push Press (115/75)


10 KB Swings (24kg/16kg)


10 Box Jumps


Post your rounds to comments

Saturday, March 26, 2011

110326


WOD
Tabata's
Med Ball Clean
Double Unders
Push-ups
Rowing (cal)
Post your scores to comments

Friday, March 25, 2011

110325


WOD
10,9,8,7,6,5,4,3,2,1
Clean and Jerk (155/100)
Toes to Bar
KB Swings (24kg/16kg)
Post your times to comments

Thursday, March 24, 2011

110324

Skins has contacted us and is wanting to hold a special event at our gym. SO... the night of April 14th we will have a table set up at our gym and a Skins representative will be there with some samples for us to check out and skins gear will be offered up to us at 50% off retail!!!! This is an incredible deal! We are going to hold a workout by donation that night as well as a fundraiser for our relay for life team so invite all your friends and family to come out and have some fun!!!



WOD
AMRAP in 20 minutes of:
5 Pull-ups
5 Handstand Push-ups
15 Sit-ups

Post your rounds to comments






Wednesday, March 23, 2011

110323


WOD
5 rounds of:
10 Deadlifts (275/185)
50 Double Unders
Post your time to comments

Tuesday, March 22, 2011

110322


A Huge Congratulations to Blair Grinde for being awarded the Cumberland Firefighter of the year award the other night! Way to go Blair!

WOD
3 rounds of:
20 pull-ups
20 wall ball
400m run


Post you time to comments

Monday, March 21, 2011

110321

*Happy Birthday Mom!!! No one could ever tell you just hit the big 6-0! Oops did I let the cat out of the bag?!

WOD
Tony's Birthday Filthy Fifty
50 KB Swings (70)
50 Thrusters (45)
50 Push-ups
50 Wall Ball
50 GHD Sit-ups
50 Jumping Lunges
50 Jumpimg Pull-ups
50 Toes to Bar
50 Hang Power Snatch (45)
50 Double Unders

Post your time to comments

Saturday, March 19, 2011

110319

HAPPY BIRTHDAY TONY!!! Don't worry, getting that little bit closer to 30 won't hurt that much!

WOD
10,9,8,7,6,5,4,3,2,1
Power Clean (135/95)
200m run after every round

Post your times to comments

Friday, March 18, 2011

110318


WOD
5 rounds of:
AMRAP in 3 minutes of:
3 Med Ball Cleans
5 Push-ups
7 Sit-ups
Post your rounds to comments

Thursday, March 17, 2011

110317


WOD
5 rounds of:
6 Clean and Jerks (135/95)
30 Double Unders
12 Burpees
Post your times to comments

Wednesday, March 16, 2011

110316

*Who knew kettlebell swings could be so fun?!

WOD
21-18-15-12-9-6-3
Wall Ball
KB Swings (24kg/16kg)
Box Jumps (24"/20")

Post your times to comments

Tuesday, March 15, 2011

110315 - "Jackie"


WOD
"Jackie"
1000m Row
50 Thrusters (45)
30 Pull-ups

Post your time to comments


Monday, March 14, 2011

110314 - "Mr.Joshua"

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afganistan. He is survived by his parents Dr. Sam an Evelyn Harris, his brother Ranchor and twin sister Kiki.

WOD
"Mr. Joshua"
5 Rounds of:
400m Run
30 GHD Sit-ups
15 Deadlifts (250/185)

Post your times to comments

110312 - "Tabata Something Else"

WOD
"Tabata Something Else"
Pull-ups
Push-ups
Sit-ups
Squats

Post your total reps to comments

Friday, March 11, 2011

110311

WOD
5 rounds of:
20 Burpees
20 Knees to Elbows
100' Overhead Walking Lunges (45/25)

Post your time to comments

Thursday, March 10, 2011

110310


WOD
AMRAP in 15 minutes of:
5 Pull-ups
5 Push Press (135/95)
20 KB Swings (24kg/16 kg)

Post your rounds to comments


Wednesday, March 9, 2011

110309


WOD
3 rounds of:
30 Wall Ball
20 Sumo Deadlift High Pull (95/65)
50 Double Unders

Post your time to comments


Tuesday, March 8, 2011

110308 - "Nancy"


WOD
"Nancy"
5 rounds of:
400m run
15 Overhead Squats
Post your time to comments

Monday, March 7, 2011

110307 - "The Seven"


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afganistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Robertson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
WOD
"The Seven"
7 rounds of:
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/185)
7 Burpees
7 KB Swings (32kg/24kg)
7 Pull-ups
Post your times to comments

Saturday, March 5, 2011

110305


WOD
1 Deadlift (80% 1RM) every 30 sec. for 20 rounds
Post your load to comments

Friday, March 4, 2011

110304


WOD
800m run
50 Double Unders
15 Clean and Jerks (135/95)
400m Run
40 Double Unders
12 Clean and Jerks
200m Run
30 Double Unders
9 Clean and Jerks

Post your times to comments

Thursday, March 3, 2011

110303

WOD
AMRAP in 5 minutes of:
3 Power Snatch (95/65)
5 Box Jumps
----------------------------
Overhead Squat 1,1,1,1
Front Squat 3,3,3,3
Squat 5,5,5,5

Post your rounds and weights lifted to comments

Absolutely love this!

Wednesday, March 2, 2011

110302


WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Burpees

Post your times to comments

Tuesday, March 1, 2011

110301 - "Cindy"

WOD
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Post your rounds to comments