Thursday, April 17, 2014


How about some adorable baby to cheer up your day.  
This is Roland and Brooke's Braden!

Bench press 5rm

Here's a little bench mark WOD to get you ready for your weekend.  And after, enjoy your (gluten-free ;) ) beer knowing that you deserve it!

*Sub RDL (watch here) for GHD back extensions.

Wednesday, April 16, 2014


Speed Work!

Back Squat
5@70%, 5 @80%, 3@90%, 5@80%
*work on speed! Base percentages off of Monday’s weight

8 Rounds
4/2 HSPU
6 Chin Ups
8 Deadlifts (#185-225/#105-135)

Tuesday, April 15, 2014


Don't Be That Guy <----link here

build to heaviest Barbell complex
5 rounds- rest 1:30 between rounds
2 Deadlifts
2 Clean Pulls from Mid thigh *Focus on the shrug and jump, keeping bar close
2 Power cleans or Clean
(Hold onto bar the entire complex)

AMRAP 9 minutes
6 T-2-B
6 Burpees
6 Single Arm Dumbbell Snatch (3 Left, 3 Right)

Monday, April 14, 2014


Skill Work- 3 rounds not for time
:45 Handstand Hold
5 Jumping Bar Muscle Ups
:45 Isometric V-Up Hold

10 rounds for time
10 Russian Twists (1 rep= each side)
5 Supine Ring Pull Ups
10 Lunges (each leg)

Sunday, April 13, 2014


"What makes you such a good rower? - My great grandfather was a viking"  <----Link.
Funny video from the Talkin' **** Podcast comedians.  Not really NSFW.

This will be the last week before re–testing 1rm so get your minds right.

Every :30 for 7 minutes
Complete 1 back squat using weight from last Monday(+1-5 pounds) or 92%

This is one WOD
Row 750m
Push press
Box jump
Row 750m

Thursday, April 10, 2014


Bench Press- 5rm, 2×6 @90% of 5rm

1000m row
50 Thrusters (#45/#35)
30 Pull ups

:20 on :10 off
Push Ups
Left Arm Db Bent Over Row
Push Ups
Right Arm Db Bent Over Row

Wednesday, April 9, 2014


at Zazzle

HeartBleed - time to take a day off and change all your passwords, after those servers are all patched.  Read details here.  Video.  If you are concerned, Steve Gibson of Security Now recommend checking websites with's utility.  Zen Planner (our software) is not vulnerable and it passes all sensitive data right to the credit card processor which is also OK, so it's still alright to reserve class!

Front Squat 3×3

3 rounds AMRAP 4 minutes Rest 1 minute
6 Hang DB Power Cleans
6/4 HSPU