6 / 27 / 2012

Please read the description for the video.

Strength

Bench Press

6 x 3 EMOM @ 75% 1RM

For Time

Run, 800m

10 – 1

Burpees

Pullups

Flutter Kicks

Run, 800m

22 minute time cap

post time to comments

6 / 26 / 2012

Muscle Spotlight:  Trapezius

Strength

Deadlift

7 x 3 @ 80% 1RM

“Karen”

150 Wallballs for time

post time to comments

6 / 25 / 2012

How’s your diet stack up?

21 minute EMOM

7 x 3 Squat Clean

7 x 4 Power Clean

7 x 5 Hang Clean

You will pick your weights. The bar should be loaded in a way that you can de-load easily to the next weight before the top of the next minute. You will complete all 7 rounds of the squat cleans before moving on to the power cleans and so on

post load to comments.

6 / 23 / 2012

Ollie, we miss you buddy.  You were one of a kind and a great man.

R.I.P.

“Ollie”

For Time

Row, 2000m

3 Rounds

6 Muscle Ups

6 Deadlifts, 310 lbs

21 Overhead Lunges, 45 lbs

39 Double Unders

When finished with the 3 rounds

Row, 2000m

post time to comments

6 / 22 / 2012

Bear Crawls

In this video you will see them doing bear crawls and broad jumps.

Strength

Power Clean

3 – 3 – 3 – 3 – 3

5 Rounds

Bear Crawl, 100 ft

Pushups, 15 reps

Broad Jump, 100 ft

20 minute time cap

6 / 21 / 2012

Happy Birthday buddy!  haha

Tanner’s Terrible B-Day WOD

6 Rounds

21 Thrusters, 45 lbs

20 Burpees

30 minute time cap

post time to comments

6 / 20 / 2012

Just like he says in the video; arms and legs at the same time and hold for a split second up top.

Pre-WOD

Row

2 x 500m

(10 min)

3 Rounds

Run, 800m

50 Sit-ups

50 Supermans (in video up top)

post time to comments

6 / 19 / 2012

Josh’s B-Day WOD

For Time

22 Squat Cleans, 135 / 95 lbs

22 Deadlifts, 135 / 95 lbs

22 Box Jumps, 24 / 20

22 Double Unders

22 Back Squats, 135 / 95 lbs

22 Double Unders

22 Box Jumps

22 Deadlifts

22 Squat Cleans

22 minute time cap

post time to comments

For those of you that are competitors, this is for the Comp C.O. today.

Strength

Strict Press

Set new 1RM (10 min)

“Nicole”

20 minute Amrap

Run, 400m

Max Rep Pullups

post score to comments

6 / 16 / 2012

GoRuck Challenge in Washington D.C.  6 / 15 / 12

IT’S GO TIME!!

Strength

Front Squat 7 x 2 @85% 1RM

For Time

Row, 1000m

Rest 2 min

Row, 1000m

Rest 2 min

Row, 1000m

post time to comments