Thursday, February 28, 2013

REST DAY

REST or pay what you owe........

Open at 1000  (I'll post to Facebook if we're open at 1630)

Tuesday, February 26, 2013

WOD 26 Feb


"Zeus"

3 Rds for time of:
30 Wall ball shots, 20/14 pound ball
30 reps Sumo deadlift high-pull  75/55lb
30 Box jump, 20" box
30 reps Push press  75/55lb
30 calories Row
30 Push-ups
Body weight Back squat, 10 reps

See you at 1000 & 1630

Hero_DavidHickman_400.jpg
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Sunday, February 24, 2013

Rest or.........

PAY what you owe,  stretch/mobilize, practice what you suck at.
or all of the above.

 I will be there at 1030


Have you signed up for the open yet???  get to it!!!!

Friday, February 22, 2013

WOD 22 Feb


"Hamilton"
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

WOD could change as we only have 1 rower!

See you at 1630

Hero_AdamHamilton_400.jpg
U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

Thursday, February 21, 2013

WOD 21 Feb

12-9-6-3 Reps for Time:
Power Snatch 95/65lb
Burpees

See you at 1000 & 1630

Wednesday, February 20, 2013

Tuesday, February 19, 2013

Sunday, February 17, 2013

WOD 17 Feb

Complete as many rounds as possible in 15 minutes of:

10 Kettlebell swings, 2 pood


10 Box jumps, 24 inch box


10 Ring dips


See you at 1030

Friday, February 15, 2013

WOD 15 Feb

7 Rds for Time:

7 Push Jerks  155/105lb
7 Chest to Bar Pull-ups
7 Burpees

See you at 1600

Thursday, February 14, 2013

Wednesday, February 13, 2013

WOD 13 Feb

"Hortman"

45 Min AMRAP:
Run 800m
80 Squats
8 Muscle-ups


Hero_DaveHortman_400.jpg
U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

See you at 1600



Tuesday, February 12, 2013

Monday, February 11, 2013

Sunday, February 10, 2013

Saturday, February 9, 2013

WOD 9 Feb

2 Rds for Time:

100 Double unders
50   Shoulder to overhead 95/65lb
25   Toes to Bar


See you at 1030

Thursday, February 7, 2013

WOD 7 Feb

7 Min AMRAP:

7 Deadlift  315/205lb
20m Sprint
14 One legged Squat
21 Double Unders
20m Sprint


See you at 1000 & 1630

Wednesday, February 6, 2013

Tuesday, February 5, 2013

WOD Feb 5

For Time:

20  Front Squats 205/145lb
30  Box Jumps    30"/24"
40  Kettlebell Swings 1.5/1 Pood
50  Wall Balls  20/14lb

(Mentally prepare to over jump the first box jump.  You will be surprised how tired your legs are after the squats and what you think is an average jump will often end up in a catastrophic miss if you are unprepared.)

See you at 1000 & at 1630

Sunday, February 3, 2013

WOD 3 Feb



Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

See you at 1030

Friday, February 1, 2013

WOD 1 Feb

For Time:

3 Rds

30 Pull-ups
30 Deadlift  155/105lb
30 Box Jump 24"

See you at 1630