Monthly Archives: December 2010

12/23/10

Posted on December 22, 2010 by Bobby

Black WOD For Time: Run or Row 1600 meters Rest 3 minutes Run or Row 1200 meters Rest 2 minutes Run or Row 800 meters Rest 1 minute Run or Row 400 meters Karianne Dickson: 6:08, 4:30, 2:58, 1:20 = … Continue reading →

Posted in WOD | 10 Comments

12/22/10

Posted on December 21, 2010 by JaimeLM

Black WOD Five rounds for time of: Row 500 meters 7 Thrusters (135/95) Mikko Salo 10:44, Graham Holmberg 10:56, Ken Gall 11:45, Tommy Hackenbruck 11:45 (thruster behind the neck), Pat Padgett 11:48, Kevin Montoya 11:56, Austin Malleolo 12:03, Dave Lipson … Continue reading →

Posted in Videos, WOD | 17 Comments

12/21/10

Posted on December 20, 2010 by Bobby

Black WOD Three rounds for time of: 10 Muscle-ups 10 Forward rolls 20 One legged squats, alternating Handstand walk 20 yards Kristan Clever 8:24, Austin Malleolo 10:25, Kevin Montoya 10:32,Stacey Kroon 14:45, James Hobart 14:46, Mel Ockerby 16:52, Heather Bergeron 17:07, Miranda Oldroyd 19:54. Post time … Continue reading →

Posted in WOD | 11 Comments

12/20/10

Posted on December 19, 2010 by Bobby

“Thompson“ Black WOD 10 rounds for time of: 15 ft Rope Climb, 1 ascent 95/65 pound Back squat, 29 reps 135/95 pound barbells Farmer carry, 10 meters Begin the rope climbs seated on the floor. Karianne Dickson 28:33 (65lb squat, … Continue reading →

Posted in WOD | 22 Comments

12/18/10

Posted on December 18, 2010 by Bobby

TEAM WOD – Break up in to teams of 3 or 4 – Each team will pick a movement – We will then decide the workout format and rep scheme DECEMBER “COOL” BOARD: – Erica Stone:  First Kipping Pull-Up without … Continue reading →

Posted in Videos, WOD | 1 Comment

Upcoming Christmas Schedule

Posted on December 17, 2010 by JaimeLM

UPCOMING SCHEDULE: Tonight: HOLIDAY PARTY – Click here for details Sat (12/18): Normal class Sun (12/19): NO class – The “Girls” Affiliate Throwdown – Click here for details Mon – Wed (12/20-12/22): Normal classes Thurs (12/23): Normal morning & noon … Continue reading →

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12/17/10

Posted on December 16, 2010 by Bobby

Black WOD Tabata Weighted pull-up, (30/15) pound dumbbell Rest 1 minute Tabata Weighted squat, (45/35) pound plate Rest 1 minute Tabata Weighted ring dip, (30/15) pound dumbbell Rest 1 minute Tabata Deadlift, (165/125) pound barbell The Tabata interval is 20 … Continue reading →

Posted in Videos, WOD | 4 Comments

12/16/10

Posted on December 15, 2010 by Bobby

Again Faster WOD #11 For time: Double Unders (200) (100) (400 singles) Deadlifts (9000#/7000#) (7000#/5000#) (5000#/3000#) 75 Barbell Thrusters (45#) (35#) (15#) * Weight on deadlift bar will determine # of reps.  If weight isn’t an even multiple of the … Continue reading →

Posted in Videos, WOD | 4 Comments