4.19.14


Announcements

We will be closed this Sunday, April 20.

Main – WOD

Happy Birthday Mike Passoff!

Standard 5 (No Measure)

2 minutes of DU/SU
PVC Passthroughs
10 OHS
Sampson stretch
High Knee pull stretch complex
2 rounds
5 pull ups
10 hip ext
15 grasshoppers

Metcon (Time)

Partner 10 Rds
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.First posted 13 April 2009

4.18.14


Announcements

We will be closed this Sunday, April 20.

Main – WOD

Krispy Kreme (No Measure)

Run to Krispy Kreme and back
PVC Passthroughs
10 OHS
10 supermans
10 hollow rocks
10 jump squats

Metcon (AMRAP – Rounds and Reps)

12 minute
Run 400
25 Sit ups
15 box jumps

Rx+ t2b, burpee box jumps

Metcon (Time)

L Sit Hold – Max time. Warm up on the matador or rings, but time it on parallettes

Quentin’s Birthday

Announcements

We will be closed this Sunday, April 20.

Main – WOD

Standard 7 (No Measure)

Run 400m
PVC passthroughs
10 OHS
Sampson Stretch
Squat Stretch (on wall)
10 leg swings each leg (side to side/front/back)
Walking Lunges
1 minute plank (2x)

Metcon (Time)

4 rounds
17 Pull ups
19 Kbs 53/35
8 HSPU
7 c&J 185/135

4.16.14


Announcements

We will be closed this Sunday, April 20.

Main – WOD

Standard 1 (No Measure)

Run 400
PVC Passthrough
10 OHS
Sampson Stretch
Squat stretch
Walking Lunge
Toy Soldiers

Metcon (AMRAP – Reps)

12 minute
Run a mile – with remaining time, max reps sit ups
then
6 minutes
run 800m – with remaining time, max reps push ups
then
3 minutes
run 400m – with remaining time, max reps double unders

Score is the total reps for all three rounds.
Check the competition wod before doing this one Rx+ folks

4.15.14


Announcements

We will be closed this Sunday, April 20.

Main – WOD

Standard 5 (No Measure)

2 minutes of DU/SU
PVC Passthroughs
10 OHS
Sampson stretch
High Knee pull stretch complex
2 rounds
5 pull ups
10 hip ext
15 grasshoppers

Metcon (Time)

21-15-9
Russian twists 20/16
Inverted burpee
Ktbs 53/35

Rx+ kte, rope climb 7-7-7 not 21-15-9, one arm ktbs 21-15-9 BOTH arms

Shoulder Press (3-3-3-3-3 @75-90)

04.19.14