Friday, March 29, 2013

Thursday, March 28, 2013

WOD 28 March

Games Open 13.4

7 minute AMRAP of:
3 Clean and jerk   135/95lb
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

See you at 1000 & 1600

Tuesday, March 26, 2013

WOD 26 March



"Cameron"

For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Tripleunders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallballs 2 for 1's, 20/14 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents


See you at 1000 & 1630


Hero_Cameron_400.jpg
Enlarge image

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.


Monday, March 25, 2013

Sunday, March 24, 2013

Saturday, March 23, 2013

WOD 23 March

For Time:

20 Kettlebells 2/1.5 pood
30 Toes to Bar
Run 400 meters

See you at 10:30

Thursday, March 21, 2013

WOD 21 March

Open WOD 13.3

12 Min AMRAP:

150 Wall balls 20/14lb
90 Double-unders
30 Muscle-ups

See you at 1000 & 1630

Tuesday, March 19, 2013

WOD 19 March

12 Min AMRAP:

4 Shoulder Press 75/55lb
8 Sumo Deadlift High-pull  75/55lb
12 Front Squat  75/55lb

See you at 1000 & 1630

Monday, March 18, 2013

Sunday, March 17, 2013

WOD 17 March


"Barraza"

18 Min AMRAP:

Run 200m
9  Deadlift 275/205lb
6  Burpee Bar Muscle-ups


See you at 1600

Saturday, March 16, 2013

Friday, March 15, 2013

WOD 15 March

For Time:

Row 500m
Body Weight Bench Press 30 Reps
Row 1000m
Body Weight Bench Press  20 Reps
Row 2000m
Body Weight Bench Press 10 Reps

                Or

30 Minute AMRAP:

Rope Climbs & Push-ups

(Score is total number of trips up rope & push-ups. Example: 20 rope climbs + 150 Push-ups)

See you at 1600


Thursday, March 14, 2013

WOD 14 March

13.2 Games Open

10 Min AMRAP:

5 Push-Press 115/75lb
10 Deadlift  115/75lb
15 Box Jump  24/20"

See you at 1000 & 1600









Wednesday, March 13, 2013

WOD 13 March

3 Rds for Time:

50 Yrds 185/135lb Barbell Overhead Walk
25 Yrds 185/135lb Barbell Walking Lunge
50 Yrds  135/95lb  Barbells Farmers Carry

See you at 1630

Tuesday, March 12, 2013

Saturday, March 9, 2013

WOD 9 Mar

I am sad to say that today we are saying goodbye to 2 awesome members of our family, Paul and Leslie.

Please join us at 1130 for a going away WOD in their honor.

And later on, around 1700 we are going to Jerez for some go-karting fun.  And finally Leslie has invited everyone to a going away party around 2000 (checkout our FaceBook page for directions)

Hope to see everyone there!!






Friday, March 8, 2013

REST DAY

Rest or pay what you owe...........

Awesome effort from everyone who did 13.1 last night, it was inspiring to watch, well done!

Gym will be open from 1530 today!

Thursday, March 7, 2013

WOD 7 March

17 Min AMRAP:

40 Burpees
30 Snatch  75/45lb
30 Burpees
30 Snatch  135/75lb
20 Burpees
30 Snatch  165/100lb
10 Burpees
As many reps as possible 210/120lb

See you at 1000 & 1630

Wednesday, March 6, 2013

WOD 6 March

2 Rds for Time:

Run 400m
15m Handstand Walk
Run 400m
30 One Legged Squats (pistols)


See you at 1600

Tuesday, March 5, 2013

WOD 5 March

"Adrian"

7 Rds for Time:

3  Forward Rolls
5  Wall Climbs
7  Toes to Bar
9  Box Jump 30"

See you at 1000 & 1630



Hero_AdrianElizalde_th.jpeg
U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.



Saturday, March 2, 2013

WOD 2 March

3 rds For Time:

Run 200m
100m Walking Lunge
50 Squats

The Gym will not be open today,  but fortunately this WOD can be done at the track or at home if you have a way of measuring out the distances!

See you tomorrow 11:30am for Licia's Birthday WOD