Sunday, November 23, 2014

Monday, November 24, 2014

3 Clean and Jerks 115/75
4 Thrusters 115/75

AMRAP 3 min., rest 1 min.

4 Rounds Total. Score is total reps.

Friday, November 21, 2014

Friday, November 21, 2014

Partner WOD

Power Snatch
Power Clean & Jerk

One athlete performs the reps while partner performs "KB bridge hold" to set the pace. Athletes must trade positions upon failure of bridge hold.

Caveat for rep count will be revealed at class.

Wednesday, November 19, 2014

Wednesday, November 12, 2014

"Grip Work"


45#/35# Plate 

15 High Hang High Pull
15m Overhead Walking Lunge
15m Farmer Carry Right
15m Farmer Carry Left 
15 Double Under's

Sunday, November 16, 2014

Monday, November 17, 2014

Rhonda's B-Day WOD

1 Burpee then:

11 Body Rows
17 Push Jerk  125/85
68 Back Squat 125/85

Athlete owes a TOTAL of 45 more birthday burpees to be paid throughout the WOD. Burpees are owed between each discipline and at every fail. No less than 5 and no more than 10 burpees can be served at one time. Whatever number of burpees are paid, athlete matches with ghd sit-ups. 

Goal is to not end up doing more than 46 burpees!

Score: time it takes to complete reps and burpees. If athlete can complete reps without fail they will treat as 46 min AMRAP. A special b-day treat to those who rx and complete more tahn one round to get their burpees completed! Good luck!

Friday, November 14, 2014

20 Min AMRAP



Clean Thruster
Abmat Sit-up
Double Under

Wednesday, November 12, 2014

Wednesday, November 12, 2014


Five rounds for time of:

15 Deadlift 225/155
20 Box Jumps 24/20
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 action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Sunday, November 9, 2014

Monday, November 10, 2014


Ascending/Descending Ladder 1 to 5 to 1 X 2


KB Bottoms Up
KB Cleans
KB Sit-ups
KB Lateral Burpees