“Give Thanks this WODs Over” Today’s WOD will be at 9:00am! In celebration of Thanksgiving and in the spirit of being thankful when a workout is over we will be having a FGB [...]
Strength: Slow tempo squat – at 40% (or less if necessary) of your 1-rep max. Perform 4 counts down and 2 counts up. No resting at top or bottom. Perform 6 sets of 10 reps. Rest at least 2 [...]
Strength: Clean – 20 minutes to establish a new double Then, for time: Buy-in: 40 Double-unders 3 rounds of: 3 Power clean – 80% of your Double 7 Box jump (24/20″) 9 Wall Balls [...]
“Ralph” Four rounds for time of: 250 pound Deadlift, 8 reps 16 Burpees 15 foot Rope climb, 3 ascents Run 600 meters British Army Second Lieutenant Ralph Johnson, 24, of South Africa, [...]
Strength: Front Squat & Thruster (from the rack) – work to a heavy set of 3. (Front Squat & Thruster = First perform a front squat, then on your second Front Squat put it over your head [...]
Strength: 7 rounds – increase the weight for each round if possible. 1 Strict Press 1 Push Press 1 Push Jerk When your strict press maxes out, continue with your push press and push jerk. When [...]
“Georgia” 5 rounds for time of: 10 Power Cleans (135/85lb) 15 Push ups Review the scores from the last time we did this WOD (Aug 30, 2012). Beginners: Hang Power Cleans with a lighter [...]
For Veteran’s Day – today we honor a fallen hero. “Rankel” U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st [...]
Today we surprised Coach Marty with a baby shower WOD! …Followed by paleo food (from Christophe’s kitchen and Jimmy Johns), kinda close to Paleo cake, and baby presents. It was the [...]
