Thursday, August 25, 2016


Some very nice chest to bar pull-ups Thursday!  

Warmup preWOD

Bench Press, 1 rep max
Warm up with sets of 5, then 3s, then start with an easy single and go up from there!

When you've finished:
50 slamballs AHAP
For time

Wednesday, August 24, 2016


Tomorrow, one rep max bench press!  Anybody who has not been benching regularly or is injured is welcome to do 3x5.

Five rounds
7   Chest to bar pull-ups 
12 burpees
21 Russian kettlebell swings
500 meter row

Extra credit 
Front squat x 5s

Tuesday, August 23, 2016


Steady, consistent pace gets the job done on the rower.

Working up each round
2 Power cleans
5 sit-ups or GHD sit-ups 

Deadlift 5 rm
Do at least four sets of five, working up.

Check your logbook and aim for a heavier weight on both power clean and deadlift than two weeks ago.

Extra credit:
3 rounds
10 reverse hypers
10 back extensions (supermans or on the GHD bench)

Monday, August 22, 2016


Press 3 x 5 reps 
Add 1 to 10 pounds to last time
Make sure to do at least two warmup sets.

3 rounds
20 slamballs
Row 500 meters
Rest 1 minute

Sunday, August 21, 2016


Yes, this is really is a dude with a dog on the back of his motorbike.  The dog looked pretty relaxed about it.

Back squats
3 sets of 5 
Add weight to last week

15 Kettlebell clean and jerks
15 goblet squats
15 steps handstand walk (on wall if necessary or hold headstand for 30 seconds)

Thursday, August 18, 2016


Alright, you knew it was coming... One rep max next week!
6 sets of 2 reps bench, add 5 to 20 pounds to last week
4 sets of 6 reps Pendley rows AHAP

Three rounds, no score
Overhead walking lunge 45/35
Burpee pullovers

Wednesday, August 17, 2016



1 rope climb
3 each Turkish getups
5 Tire flip 
7 box jumps


30 reps "snatch" 135/85#
This is ground to overhead - and is Grace's close companion and best friend!