Tuesday, July 23, 2013

WOD July 23

For time:

205/145 lbs Front Squat, 20 reps
30 box jump, 30/24 inch box
40 Kettlebell swings 1.5/1.0 pood
50 Wall ball shots, 20/14 ball

See you at 1000 and 1600

Friday, July 19, 2013

WOD 19 Jul

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Check out some rope climb tips HERE


See you at 1600

Sunday, July 14, 2013

Rest or Pay

We'll open at 0930

Arnold's Six Rules for Success
1.  Trust yourself and become who YOU want to be?  What makes YOU happy?   No matter what anyone else thinks, trust that you can become who you want to be.  

2.  Break the rules.  Think outside the box.  You want to be the best.  You need to do something no one else has ever done before.

3.  Don't be afraid to fail.  Every success comes from a willingness to fail.  Fear can paralyze.  If you have no fear, you will push yourself harder.

4.  Don't listen to the haters.  Others will say you can't do that - screw them.  Do it anyway.

5.  Work your ass off.  No pain, no gain.  If you want to be successful there is no way around hard, hard work.  Out work everyone.  No other rule will work without hard work.


6.  Give back.  Reaching out and giving will bring you more satisfaction than anything else you can do.

Saturday, July 13, 2013

WOD 13 Jul

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps 
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Fred will be there at 1000
David will be there at 1600

Friday, July 12, 2013

WOD 12 July


155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing 
through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

See you @ 1600


Wednesday, July 3, 2013

WOD 3 Jul

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

See you at 1600

Monday, July 1, 2013