Wednesday, April 30, 2014

Wonder Woman Deadlifting by Georgel_Mcawesome, apparently.  Looks too easy, try it again with another hundred pounds.

This is a good day to spend some time MWODing your issues.

3 rounds
15 Ball Slams
15 Box Jumps

-Rest 5 minutes-

3 rounds
500m row
40 Sit Ups
40 Back Extension

Tuesday, April 29, 2014


from Concept 2
Curious about which muscles are used in rowing?  Read here.

Back Squat 5/65% 5/75% 3/80% 2×10/65%
*you should be able to get through the 10s with only a little struggle around reps 8-10

7 Rounds
7 Hang Power Snatch (75-95/55-65)
then complete
75 Push Ups

Monday, April 28, 2014


5 rounds
1 minute on 1 minute off
Max Effort Row

EMOM 16 minutes
Minute 1,5,9,13: Complete 8 Burpees
Minute 2,6,10,14: Complete 1 minute Pillar Hold
Minute 3,7,11,15: Complete 12 V-Ups
Minute 4,8,12,16: Complete 12 KBS (American)


Today is Shesh's last day - he is moving to Las Vegas.  :(
  Best wishes in your new home!

Spend 15 minutes to build to a 1rm power clean

4 rounds
7 PC (use 60% of todays 1rm) *
14 lateral hops over the bar
21 air squats
200 m row

Friday, April 25, 2014

Weekend Supplement

That Friday evening class is a great way to start your weekend off right.

Enjoy your weekend!

Thursday, April 24, 2014



Only a few of the great box jumps today.  The best were not so much about getting the highest jump, but about conquering fears and getting just an inch or two more than last time.

15 minutes to find 1rm Bench Press
1 x max @85% of 1rm

Complete 100 Wall Balls for time
*At the top of each minute buy in by doing 5/3 KTE

Wednesday, April 23, 2014


A lot of great deadlifts today!

Remember, Brett is teaching now at 6 am M-F.  It is sure to be good, hard work and fun.  Please reserve by 8:30 pm if you want to take that class!

-Spend 10 minutes to find 1 rm weighted chin up
*if you cannot do a strict chin up. complete 4×3 negative chin ups with :04 eccentric load

-Spend 10 minutes to find max height box jump

4 rounds.. 3 minutes on 1 minute off
12 DB step ups (20″ or 16", bench)
10 v-ups
8 HR push ups
6 pull ups
4 plate pick ups ground to overhead (45/35)
2 broad jumps (6′ target)

Tuesday, April 22, 2014


 Remember this deadlift, Sarah?

Spend 20 minutes : Find 1rm Deadlift

12 min AMRAP
20 Sledge Strikes (10 Left, 10 Right)
1-way bear crawl
10 Burpee to 6″ touch

Monday, April 21, 2014


Anthony at the old building

Something a bit light today, tomorrow we test the deadlift.

OTM for 12 Minutes
1 PC +1 HC (start at moderate weight and add 1-5 lbs each minute)

2 Rounds
50 Double Unders (25 fails)
40 Mountain Climbers
30 T-2-B
20 Calorie Row

Sunday, April 20, 2014


Back Squat 10@ 50% 8@60% 6@70% 3@80% 2@85% 1@90 1@95
3 Attempts at a new PR

Viking Helen
400 M Row
21 KBS 24/16
12 pullups

Saturday, April 19, 2014

Schedule Update

The way-back machine: Sarah and Kellie at the old building.

New class times in the morning: Brett will be teaching at 6:00 am M-F now!  So come and have some fun - there will be light, there will be fun, there will be great music, and there will be burpees!

Also, Brett will be starting a new Olympic Lifting class on Tuesday and Thursday at 4:30 pm.  This will be a skill-focused class based on the clean, jerk, and snatch and the assistance exercises focused on developing those skills.

Also, we are starting a new Wednesday class at noon.  Now we will have noon class M-F, that is, as long as the first person reserves a spot in class.  As usual, if no-one signs up for these classes 12 hours ahead of time, they will be cancelled.

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


Tuesday, April 8, 2014


Skill Work: 3 Rounds Not For Time
1:00 Captain Morgans (:30 L-side and :30 R- Side) *see photo below - hold position
6-8 Cartwheels
20-40 Double unders
*if still working on Double Unders work on skill for 1:00

EMOM 10 minutes
Odd: 10 wall balls
Even: 8 Box Jumps with step down (30″-24″, 20″)

Complete Any Way Possible
110 Sit Ups
50 Ball Slams
50 Supinated Ring Pull Ups

watch the video, they do these on skates
Watch the video here - they do it all on skates

Monday, April 7, 2014


8 minutes to find a 1rm press for the day
Then 3×4 push press with 1rm press weight

7 min AMRAP
10 Overhead Squat (coaches discretion, Light)
250 m row

Rest 3 minutes

5 minute AMRAP
7 Kettlebell swings
7 Push-ups


Sunday, April 6, 2014


Roland - congratulations on the new baby.  Send me a photo and I'll post it!

EMOM 6 minutes
Perform 2 Back Squats @90% (use same weight as last week)
*suggested warm up 10/50%, 8/65% 6/75% 3/80% 2/85%

4 rounds
12 pull ups
9 Burpees
6 Hang power clean (#115-#135, #65-#85)

Thursday, April 3, 2014


Alyssa contemplates the box jump.

Bench Press 8×2 @ 80% of current 1RM

4 rounds
20 KBS
15 pull ups
10 Burpees
500m row

Wednesday, April 2, 2014


Lotsa reps with that heavy slam ball Friday.  The rest of you can be thankful you did burpees instead!

Partner Rowing for 14 Minutes: 1 minute on/off for max calories

Kettlebell swings
Lateral box jump (lower than your usual box)

Tuesday, April 1, 2014



Take 15 minutes to work up to a heavy Power Snatch (coach’s discretion)

12 minute AMRAP
10 plate ground to overhead (45/25)*
10 overhead walking lunges (45/25)
10 hand release pushups
*Think of this like a ball slam, without slamming