WOD, 11/01/09: For time: 25 Squats  25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups *If you are newer, or struggle with any of these movements (pull-ups), you may scale the reps down a bit (I’d rather see you do 25 pull-ups [...]Continue Reading

WOD, 10/31/09: Skill Work: “The Burgener Warm Up” W.O.D 3 rounds for time of  10 Hang Power Snatches (95/65) 30 Burpee Box Jumps, 24 inches *we must get our whole foot on the box and have full extension up top, or on the jump down *H.P.S must be completed with the bar locked out overhead [...]Continue Reading

WOD, 10/30/09: “The UNhappy Half-Hour” 15 Hang Power Cleans, (135/95) 9 “unbroken” Wall Balls, (20/14) 15 Toes to Bar 400 meter run 12 Hang Power Cleans, (135/95) 15 “unbroken” Wall Balls  15 Toes to Bar 400 meter run 9 Hang Power Cleans, (135/95) 21 “unbroken” Wall Balls  15 Toes to bar 400 meter run As [...]Continue Reading

WOD, 10/28/09: 5 x 3 Backsquat then… Every minute, on the minute, for 12 minutes complete: 5 Ball Slams (20, 14) 5 Chest Slap Push ups 5 Squat Jumps 5 KB Swings (70, 53) If you cannot complete the task within the minute, this WOD turns into a 12 minute AMRAP with no rest.   Remember what [...]Continue Reading

WOD, 10/28/09: “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups (sub 2 pull-ups, 2 ring dips/4 box dips if you cannot do a muscle-up) 4 Handstand Push-ups (sub box HSPUs or shoulder press if you cannot do a HSPU) 8 2-Pood Kettlebell swings Many of you have successfully been [...]Continue Reading

WOD: 10/27/09 Practice weighted clean and jerks then… 2 rounds of: 2 minute Row for Max Calories 1 minute rest 2 minute Max rep Burpee Box Jumps 1 minute rest 2 minute Max rep GHD Sit ups 1 minute rest 2 minute Max rep Double Unders Total up all reps and calories rowed for total score. DP [...]Continue Reading

WOD, 10/26/09: Work towards your max power clean then… 12 minute amrap: 5 thrusters (135/95 lbs) 10 burpees So, I know that I said no excuses would succeed, but I am going to throw out a couple as to why this blog was posted so late.  As I am sure many of you were too, [...]Continue Reading