2 / 1 / 2013

Strength
Deadlift EMOM
6 x 3 @ 75%

5 Rounds
10 OHS, 95 / 65
10 SDHP, 95 / 65
10 Dips

20 minute cap

1 / 31 / 2013

We are all guilty of neglecting our triceps.

Strength
Clean & Jerk EMOM
7 x 1 Heavy
Snatch EMOM
7 x 1 Heavy

7 Minute Ladder
Box Jump, 30 / 24
T2B
Wall Ball, 20 / 14
Power Snatch, 95 / 65

1 / 30 / 2013

Strength
Strict Press EMOM
7 x 3 @ 70%

8 Rounds
5 HSPU
10 Air Squats
15 Double Unders
20 Situps

20 minute cap

1 / 29 / 2013

“Team Aqua Fran”
2 Person Teams

For Time:
Row, 1000m
42 Thrusters, 95 / 65
42 Pullups
Row, 1000m
30 Thrusters, 95 / 65
30 Pullups
Row, 1000m
18 Thrusters, 95 / 65
18 Pullups

25 minute cap 

1 / 28 / 2013

Participants of our last team WOD.

Pre – WOD
Row, 1000m

“Death By”
Hang Clean, 115 / 85

1 / 26 / 2013

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

“Manion”

7 Rounds
Run, 400m
29 Back Squats, 135 / 95

1 / 25 / 2013

****** ATTENTION:  A.M. CLASSES MAY BE CANCELLED DUE TO WEATHER. PLEASE TEXT JOHNNY OR DARREN TO CONFIRM BEFORE HEADING IN *******

Skill
3 Position Snatch

15 minute Amrap
7 Burpee Box Jumps, 20
14 Power Snatch, 75 / 55

1 / 24 / 2013

Happy Birthday Truhbul!!

“Barbie’s B – Day WOD”
a.k.a.  Truhbul

18 Minute Ladder
1 Clean, 135 / 95
1 HSPU
24 Double Unders
2 Cleans, 135 / 95
2 HSPU
24 Double Unders
3…
3…
24…
4…
4…
24…
etc…etc…

1 / 23 / 2013

“I take it (barbell) out of the rack and it’s heavy. It presses down on me and I press back up into it. In that moment I know this: 

I know nothing else matters except moving that weight. I can let my troubles and aggravations disappear and just become one with that bar. Weight goes down, weight goes up. Tight core, knees out. Breathe in, breathe out. It’s all so simple.” 

– Jennie Yundt

Strength
Strict Press EMOM
6 x 3 @ 70%

“Cindy”
20 minute Amrap
5 Pullups
10 Pushups
15 Squats 

1 / 22 / 2013

Big classes last night.

2 Man Teams
Only 1 person working at a time. You must finish one movement before moving to the next. You may partition the reps as you please.

For Time
100 Calorie Row
100 STO, 95 / 65
100 Deadlifts, 185 / 135
100 Situps

25 minute cap