Five rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in [...]
Archive for July, 2010
Sunday 080110 – Roy
Saturday, July 31st, 2010Saturday 073110 – Team WOD
Friday, July 30th, 2010In pairs, lift as much weight overhead as possible in 30 minutes. Weight on the bar can change as many times as you want but only one person works at a time.
Friday 073010 – Deadlift
Thursday, July 29th, 2010Deadlift 3-3-3, then: Weighted pullups 5-5-5, then: As many rounds as you can do in 8 minutes of: 8 Split lunges (jumping lunges) 8 Squats
Thursday 072910 – Dumbell Cleans
Wednesday, July 28th, 2010Rope climb 2-2-2-2, then: 10,9,8,…,3,2,1 Reps of: Dumbell hang-squat clean (45/30) Vertical jump (12″) For the vertical jumps, stand with your side facing the wall and mark a spot 12″ higher than your hand when it’s fully extended overhead. Hit that mark every jump, scale accordingly and be sure to switch which side is [...]
Wednesday 072810 – Bench Press
Tuesday, July 27th, 2010Bench press 5-5-5, then: For time: 1000m Row 1 Mile run 50 Burpees We recently acquired 3 new benches for a total of 4 benches in the box, which means we can start utilizing the bench press in our programming – this is a good thing. Here’s a quote from strength coach Mark Rippetoe that [...]
Tuesday 072710 – Fran
Monday, July 26th, 2010PRIZES FOR THE PALEO CHALLENGE WINNERS HAVE BEEN FINALIZED – 1st place men & women will win $175 cash, 1 month unlimited membership, and a 1 hour massage with Anna B – a $420 value! 2nd place men & women will win $150, and a $50 credit towards membership – a $200 value! Low bar [...]
Monday 072610 – Diane
Sunday, July 25th, 2010PALEO CHALLENGERS – Please log your daily eating, this is important so if you’re not having the desired results we can suggest tweaks based on what you’ve been eating. If you don’t update regularly you’ll forget and miss items. Click here for the link to the food logs. REMINDER – Make-up kick-off for the Paleo [...]
Sunday 072510 – Michael
Saturday, July 24th, 20103 Rounds for time: 800m Run 50 Situps 50 Back extensions *Compare to 041110, post times to comments*
Saturday 072410 – Fight Gone Bad
Friday, July 23rd, 2010Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Each exercise is done for 1 minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed [...]
Friday 072210 – Nasty Girls
Thursday, July 22nd, 2010SCHEDULING REMINDER – NO 6PM CLASS TODAY DUE TO THE ANNIVERSARY PARTY! Weighted lunge 6-6-6-6, then 3 Rounds for time of: 50 Squats 7 Muscle ups 10 Hang power cleans (135/95) Lunges are done with dumbells/kettlebells by the side, and are stationary (e.g. not walking lunges). Scaling for muscle ups is 2/1 if you’re doing [...]