Monthly Archives: January 2011

“JACK” Complete as many rounds as possible in 20 minutes of: 10 Push Press (115/75) (75/55) (55/45) 10 KB Swings (53/35) (35/26) (26/18) 10 Box jumps (24) (20) (12) *We had ladies Rx’d weight 85# last time (FYI) Compare to … Continue reading →

Again Faster WOD #15 You will have four movements, each of which are prescribed a point value per rep.  You will choose one movement to do for 4:00, then another to do for 3:00, another for 2:00 and the final for 1:00.  Like FGB, … Continue reading →

“NATE” Black WOD Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups (kipping if needed) 8 Kettlebell swings (70/53) Kristan Clever 18 rounds + 4 HSPU (2 pood KB), Austin Malleolo 18 rounds + … Continue reading →

Make Up / Challenge / Skill DAY January “COOL” Board -  Jasmine – 1st ever Kipping Pull-Up without a band –  Ash – 1st ever Ring Muscle Up –  Nate – 300 lb. Back Squat -  Bart – 25 HSPU’s -  Bart – 45 Ring … Continue reading →

Black/Blue/Grey WODs Seven rounds for time of: 3 Front squats (185/135) (135/95) (95/65) 7 L-pull-ups (Strict Pull-ups) (Strict Pull-ups w/ band) Kevin Montoya 6:33, Chris Lofland 6:48, Candice Ruiz 8:55 (135lbs), Kristan Clever 9:33 (135lbs), Rebecca Voigt 11:51 (135lbs). Post … Continue reading →

Split Jerk 1-1-1-1-1-1-1 reps Dave Lipson 355lbs, Austin Malleolo 295lbs, Annie Thorisdottir 206lbs,Candice Ruiz 200lbs. Post loads to comments. Compare to 9/14/10 THEN…….OPTIONAL Black WOD For Time: 100 Toes-to-Bar Blue WOD For Time: 100 Leg Raises January “COOL” Board -  Jasmine – 1st ever Kipping … Continue reading →

“DT“ Black/Blue/Grey WODs Five rounds for time of: 12 Deadlifts (155/105) (105/70) (65/45) 9 Hang power cleans (155/105) (105/70) (65/45) 6 Push jerks (155/105) (105/70) (65/45) Annie Thorisdottir 4:49 (50Kg), Kristan Clever 5:55 (105lbs), Rebecca Voigt 6:55 (105lbs). Post time to comments. … Continue reading →

Make Up / Challenge / Skill DAY January “COOL” Board -  Jasmine – 1st ever Kipping Pull-Up without a band –  Ash – 1st ever Ring Muscle Up –  Nate – 300 lb. Back Squat -  Bart – 25 HSPU’s -  Bart – … Continue reading →