WOD – June 7, 2013

Work Out of the Day

“Bulger”

10 rounds for time of:

150m run

7 chest to bar pullups

7 front squats, 135/85lbs

7 handstand pushups

Post time to beyond the whiteboard.

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Pre-Deployment Portraits

randy

Metcon Workout

10 rounds for time of:

7 medball cleans, 20/14lbs

15 situps

7 kb swings, 53/35lbs

150m run

Post time to beyond the whiteboard.

WOD – June 6, 2013

Work Out of the Day

Snatch 1-1-1-1-1-1-1

then,

“Randy”

For time:

75 power snatches, 75/55lbs

Post loads and time to beyond the whiteboard.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Randy

shark bite

Metcon Workout

4 rounds for max reps –

1 minute row for calories

1 minute alternating jumping lunge

1 minute jumping pullup

1 minute grasshopper

1 minute rest

Post total reps to beyond the whiteboard.

WOD – June 5, 2013

Work Out of the Day

“Shark Bite”

As many rounds as possible in 25 minutes of:

Buy in – 1000m row

50 double unders

25 situps

15 kb swings, 53/35lbs

5 muscle ups

Post rounds completed to beyond the whiteboard.

Metcon Workout

As many rounds as possible in 20 minutes of:

10 wallballs, 20/14lbs

10 burpees

10 box jumps 

Post total rounds to beyond the whiteboard.

WOD – June 4, 2013

Work Out of the Day

Back Squat 5-5-5-5-5

then,

21-15-9 reps for time of:

back squat, 185/135lbs

burpee

Post loads and time to beyond the whiteboard.

 

Metcon Workout

For time: 1000m row

then,

25-20-15-10-5

ball slams

situps x 2

then,

800m run

Post time to beyond the whiteboard. 

WOD – June 3, 2013

Work Out of the Day

“Up, Up, and Away”

3 rounds for time:

400m run

5 shoulder to overhead, 155/105lbs

25 box jumps, 24/20″

5 shoulder to overhead, 155/105lbs

Post time to beyond the whiteboard.

Metcon Workout

3 round for time of:

400m run

15 kb swings, 53/35lbs

50 air squats

15 kb swings, 53/35lbs

Post time to beyond the whiteboard.

WOD – May 31, 2013

Check out our new summer schedule!  We have added a Sunday 10am workout time!

Work Out of the Day

Deadlift 5-5-3-3-3-1-1-1-1-1

then,

For time:

400m walking lunge

Post loads and time to beyond the whiteboard.

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Metcon Workout

Tabata Mashup

kb swings, 53/35lbs

down ups

800m run

Tabata Mashup

goblet squats, 53/35lbs

situps

Each mashup is an 8 minute alternating tabata.  The second mashup starts exactly 4 minutes after the first one.  Post total reps to beyond the whiteboard.

 

WOD – May 29, 2013

Our weekend schedule has changed for the summer as follows: 

Saturday – 10am make up, 11am free intro, 12pm make up

Sunday – 10am make up, 12pm make up

Olympic Lifting Class with John Broz this Saturday from 1:30-2:30pm!

Work Out of the Day

In teams of 2, as many rounds as possible in 31 minutes of:

5 toes to bar

29 pushups/30 situps

8 pistols

2 power cleans, 185/125lbs

*31 calorie row

*One athlete must row 31 calories while their teammate works through the rounds.  When the row is complete they can switch.  Pushups are performed on odd rounds and situps on even rounds.  Score is total rounds completed between the 2 athletes.  Post time to beyond the whiteboard.

Metcon Workout

10 rounds for time:

200m run

20 air squats

10 ball slams

5 burpees

Post time to beyond the whiteboard.

WOD – May 28, 2013

Work Out of the Day

Thruster 1-1-1-1-1-1-1

then, 

“Double-Edged Sword”

For time:

10 thrusters, 135/95lbs

50 double unders

8 thrusters

40 double unders

6 thrusters

30 double unders

4 thrusters

20 double unders

2 thrusters

10 double unders

Post loads and time to beyond the whiteboard.

Metcon Workout

As many rounds as possible in 20 minutes of:

10 pushups

10 knees to elbows

10 pushups

15 situps

Post rounds completed to beyond the whiteboard.  

WOD – Memorial Day 2013

All workout times to day are metcon and WOD : 9, 10, 11, 12, 430, 530, 630, and 730!

“We come, not to mourn our dead soldiers, but to praise them.” – Francis Amasa Walker

Work Out of the Day

HeroWhitten

Whitten”

5 rounds for time of:

22 kb swings, 70/55lbs

22 box jumps, 24/20″

400m run

22 burpees 

22 wallballs, 20/14lbs

Post time to beyond the whiteboard.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Metcon Wokout

In teams of 2 for time:

5 rounds for time of:

22 kb swings, 70/55lbs

22 box jumps, 24/20″

400m run

22 burpees 

22 wallballs, 20/14lbs

One athlete works while the other rests.  Runs must be completed together.  Post time to beyond the whiteboard.

WOD – May 24, 2013

Olympic Lifting Class tomorrow at 1:30pm with John Broz!

Pool Party tomorrow at Hard Rock!  Click link above for more details!

Work Out of the Day

“99 Problems”

For time:

5 rounds of “Cindy”

30 snatches, 135/95lbs

5 rounds of “Cindy”

Post time to beyond the whiteboard.  A round of “Cindy” is 5 pullups, 10 pushups, and 15 squats. 

Metcon Workout

For time:

5 rounds of –

– 5 kb swings

– 10 pushups

– 15 squats

1 mile run

5 more rounds of –

– 5 kb swings

– 10 pushups

– 15 squats

Post time to beyond the whiteboard.