Month: September 2010

W.O.D. 9/30/10 Deadlift / Box jump 3/10, 3/20, 3/30, 3/40, 3/50  

W.O.D. 9/28/10 KB Strength Ladder: KB Push Press L/R or Double 1-5 KB Front Squat L/R or Double 1-5 Pull-ups 1-5  

    Congratulations to Bryan Mulvilhill and Luanne Ursin for winning the first annual “Warrior Challenge”! It was a great time and we raised some money for a good cause! I would like to thank everyone who participated, everyone put out 100% and was very close to call! I will be selling the remainder of the … Read more

W.O.D 9/28/10 4 rounds: 10 KB Burpee-Cleans / 300m Sprint

W.O.D 9/27/10 5 Rounds Rope Climb 2 assents / KB Renegade Rows / 1000m Row

W.O.D. 9/23/10 Wall balls /Ab-Mat sit-ups   50/20 20/50 50/20 20/50

W.O.D. 9/22/10 Deadlift 8×2

W.O.D. 9/21/10   20 min: 15 reps bodyweight Bench press 20 KB swings  

  I have made 2 changes in the events for the Warrior Challenge, The Kettlebell carry and the Sled drag will now be for time, the weight will be set Men’s / women’s and you will be timed around a short course. I think the potential for injury the other way is greater but i also … Read more

W.O.D 9/20/10  Snatch Practice 15 min 5 Rounds / 30 sec between rounds: 10 Sandbag Halo L/R 10 Russian lunge (Sand bag on shoulders) 10 double unders