W.O.D. 3.29.15

10 rounds for time of:
5 Front Squats (135/205#)
5 Parallette Handstand Push-ups 

"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear."


W.O.D. 3.28.15


Cash out:
3 Rounds for time of:
50 Double Unders
10 Deadlifts (use about 70% of 5 RM)

"No one saves us but ourselves. No one can and no one may. We ourselves must walk the path." -Buddha


W.O.D. 3.27.15

The LAST and FINAL open WOD 15.5

27-21-15-9 reps for time of:
Row (calories)

 Men use 95 lb.
Women use 65 lb.

Click here to see more details about the workout

Community Notes:

Stronger Faster Healthier will be joining us tonight for sampling and we will be having our last and final celebration at "Friday Night Lights" from 4:30-7:30PM. Break out the beer pong tables!

“Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future.”
-Deepak Chopra


W.O.D. 3.26.15

Take 20 Minutes to work on the Snatch for skill or weight. 

For time:
1000 Meter Row
20 Burpees
500 Meter Row

Community Notes:
Stronger Faster Healthier will be joining us Friday night for sampling and we will be having our last and final celebration at "Friday Night Lights" from 4:30-7:30PM. Join us as we break out the beer pong tables!!

“Leaders must be close enough to relate to others, but far enough ahead to motivate them.”
 ― John C. Maxwell


W.O.D. 3.25.15

The OPEN crew!

2 Rounds for time of: 
20 Box Jumps (20/24")
1 Rope Climb 20ft
20 Wall Balls (14/20 to 9/10ft)
1 Rope Climb 20 ft
20 Ring Dips 
1 Rope Climb 20 ft
20 Power Snatch (75/115#) 
1 Rope Climb 20 ft

Rx+ athletes should do legless climbs to 15 ft!

“Some single mind must be master, else there will be no agreement in anything.”
-Abraham Lincoln

15.4 is in the books, the ORANGE team takes the WIN

Click here to view the spreadsheet and results.
Red team gets Faby for week 5!


W.O.D. 3.24.15

(from the 2015 Festivus Games)

AMRAP in 2 Minutes:
Max rep Front Squats (95/135#)

Rest 2:00 Minutes

AMRAP in 6:00 Minutes:
6 Power Cleans (95/135#)
6 Burpees over the Bar

Record total reps for each AMRAP.

"Set your expectations high; find men and women whose integrity and values you respect; get their agreement on a course of action; and give them your ultimate trust.”
- John Akers


W.O.D. 3.23.15

Christine gets on the leader board with 130 on the PRESS!

The Lyons Press Medley 

 Shoulder Press-Push Press-Push Jerk 

 Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell.

You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. Record the top weight for each lift to Total WOD.

"Everyone has a transferable commodity-knowledge. Sharing your unique expertise and making introductions for someone creates a lasting legacy."
-Marsha Blackburn


W.O.D. 3.22.15

TEST DAY- Record Results

 Five rounds for time of: 
Run 400 meters 
30 Box jumps, 20/24 inch box 
30 Wall ball shots, 14/20 pound ball to 9/10ft

I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.
- Maya Angelou


W.O.D. 3.21.15

Back Squat

Cash out
AMRAP 5 Minutes 
 10 Kettlebell Swings (35/55#)
10 Goblet Squats (35/55#) 

Rest 1 Minute 

 Max Double Unders or Max Single Unders in 1 minute 

Record and score total reps from each portion. 

"If you wish to appear agreeable in society, you must consent to be taught many things which you know already."
-Johann Kaspar Lavater


W.O.D. 3.20.15

 9:30 AM crew!

Some of the RED team!


Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.

Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.
Your score will be the total number of repetitions completed before the 8-minute time cap.

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Community Notes:
Wear your team shirts tonight for "Friday Night Lights" from 4:30-7:30PM, we will be doing team photos!

"Example is not the main thing in influencing others. It is the only thing."
-Albert Schweitzer