Category Archive

Today’s WOD: Back Squat 3×5 (+5-10#) then Tabata Intervals: Burpees Ring Dips Advanced: Press 3×5 (+2.5-5#) Back Squat 3×5 (+5-10#)

Today’s WOD: Deadlift 3×5 (+5-15#) then EMOM 6: 1 Power Clean, 2 Front Squats (185#/125#) Advanced: Squat to a 5 RM Do something crazy at 11:11 AM and 11:11 PM. So many 1’s. When you’re not doing crazy things, read about the beloved push-up. Easy to do wrong, tough to do right (especially high volume). We like good range of …

Today’s WOD: Kelly 5 Rounds: 400M Run 30 Box Jumps (24″/20″) 30 Wall Balls (20#/12#) Last completed on 01/18/11.

Today’s WOD: Press 3×5 (+2.5-5#) then AMRAP 10: 5 Ring Dips 10 Squats 10 Sit-Ups Advanced: Snatch and Clean and Jerk 10-15 reps each at 50%-65% Kind of looks like a Jake doppelganger…

Today’s WOD: 1K Row 100 Hammer Swings (50 Each Side) 800M Run 100 Double Unders

Today’s WOD: Back Squat 3×5 (+5-10#) then 20-15-10 Kettlebell Squat Cleans (16 kg/8 kg) Pull-Ups Advanced: Press 3×5 (+2.5-5#) Back Squat (+5-10#)

Today’s WOD: Power Clean 3-3-3 then 21-15-9 Pendlay Rows (135#/95#) Burpees Lunges Advanced: Press to a 5RM

Today’s WOD: Death by 10 Meters With 2 cones set up 10M apart, run 10M in the first minute, 20M in the second minute, 30M in the third, and so on and so forth until you are unable to run sprint the distance within the minute. Last completed on 02/11/11. Who let the gorilla loose?

Today’s WOD: Press 3×5 (+2.5-5#) then AMRAP 11: 50 Box Step Ups (16 kg/8 kg each hand) 10 Sandbag Get Ups (50#/35#) 1 Rope Ascent Advanced: Deadlift to a heavy double then 6-8×3 @ 65% of the double There’s a man in booty (wrestling?) shorts in the photo. Zoom in if you dare.

Today’s WOD: Nicole AMRAP 20: 400M Run Max Rep Pull-Ups Last completed on 06/09/11. Strategize and visualize those pull-ups: it helps. A couple Halloween pics are coming in the next two days. Regrettably, there was no green body painted man with ripped purple jeans at the gym. What a shame.