9/22/14

STRENGTH:

Overhead squat

build to a heavy 5 rep set

WOD:
3 rounds
10 overhead squats 135/95
15 toes to bar
20 deadlifts 135/95
25 push ups
300 meter run

9/20/14

WOD:

Teams of 3
3 Rounds
50 hspu
50 box jump overs 24/18
1500 row (must switch every 250m)

9/19/14

Congrats to Neil and his wife Steph on the birth of their son!

WOD
5 rounds
7 thrusters 135/95
14 kettlebell swings 32/24#
1 hill run

9/18/14

STRENGTH:
hang squat snatch
* find heavy 2 rep set
WOD
100 double unders
then,
3 rounds
12 toes to bar
10 hang power snatch 95/65
then,
100 air squats

9/16/14

Bring your high socks! We’re climbing today!!!

WOD
20 min AMRAP
2 rope climbs
4 deadlifts 315/225
6 box jumps 24/20″
8 hspu
100 meter run

Matt working his bar muscle ups!

9/15/14

SKILL:
bar muscle up practice
WOD:
3 round
10 bar muscle ups
400 meter run w/ med ball
*sub muscle ups with 20 pull ups/20 dips

Jessica

 

9/13/14

 Partner WOD
2000 meter row
(switch emom)
then,
10 rounds
12 burpees over partner
(alternate each round)
then,
2000 meter run
(200 meter at a time)

It’s nice to have Bronwen back!

9/12/14

WOD:

24 MIN EMOM
0-7 min
even- 5 hang power cleans 155/100
odd- 20 air squats
8-15 min
even- 3 power cleans 185/120
odd- 1oo meter run
15-24 min
even- 1 squat clean 205/140
odd- 20 dubs

EAT YOUR SWEET POTATOES!

Health Benefits of Sweet Potatoes

9/11/14

WOD

David Blake McLendon
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

“Blake”

Four rounds

100′ Walking lunge w/ 45/25lb plate held overhead

30 Box jumps 24/20″

20 Wallballs 20/14#

10 Handstand push-ups

9/10/14

WOD
2 MINUTE AMRAP
400 meter run
max double unders
3 MIN AMRAP
400 meter run
max burpees
4 MIN AMRAP
400 meter run
max double unders
5 MIN AMRAP
400 meter run
max burpees

Rest between and record each round

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9/9/14

Paleo Meals on Wheels is BACK! Make sure to check out the fridge for the new items on the menu!

WOD
“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds
of rest where the first 8 intervals are pull-ups, the second 8 are
push-ups, the third 8 intervals are sit-ups, and finally, the last 8
intervals are squats.

There is no rest between exercises. The score is total reps from all 32 intervals.

 

9/8/14

STRENGTH:
push press 5-5-5
WOD:
9 min AMRAP
10 deadlifts 135/95
15,30,45 double unders

*1st 3 minutes do 15 dubs

2nd 3 minutes do 30 dubs

3rd 3 minutes do 45 dubs

9/6/14

Good Luck to Tom and Courtney on tying the knot today!!!

WOD:
3 rounds
50 meter sled push 150/90
1 hill run
25 med ball slams 20/14
3 rope climbs