Archive for October, 2009

WOD: Saturday 10-31-2009

Posted: October 30, 2009 in 1

Saturday’s Ordeal Revealed

“Shoot and Scoot”

Athletes divided into teams of 2

21-15-9-6 Sandbag Swings

Set  of 21  w/ “small” sandbag progressing to final set of 6 w/XL Sandbag.

(f: use M twice and end workout with L)

25m “farmer carry” between each set of swings.

Tag partner when complete on all 4 sets of swings and carries

3 rounds each athlete


WOD:Friday 10-30-09

Posted: October 30, 2009 in 1

(Late post, too much lightning last night to stay on the computer)

Pull and Push

5 rounds for time

Hang Squat Clean x 15

Push Ups x 30

WOD: 10-29-2009

Posted: October 29, 2009 in 1

Straight from the Mothership


for time

50-40-30-20-10 rep rounds of

Double Unders

Sit ups

Something different from all the weights we’ve been throwing around but if I could figure out a way to use a barbell like a rope I would.

WOD: Tuesday 10-28-2009

Posted: October 28, 2009 in 1

You knew it was coming, I have a gorilla in my logo for Pete’s sake.

Deadlift 1-1-1-1-1-1-1

Why deadlift? In all seriousness, the heavy deadlift is foundational to functional fitness.  Working to increase capacity to, without the aid of assistance, lift something heavy off of the ground.  Does it get more functional that that?  The deadlift is equally foundational to build basic, whole body strength, that translates in every other facet of exercise.  (If your response is, “not true, it doesn’t help my alternating dumbell curls” then you need to get in here immediately for further discussion of functional fitness).

WOD: Tuesday 10-27-2009

Posted: October 27, 2009 in 1

“The Quigley”

Every Marine Officer knows The Quigley, miles of  twisting trails and obstacles where candidates move on their bellies through water filled trenches or run with pounds of mud soaked gear while receiving positive and gentle reinforcement from the Sergeant Instructors.  This  is probably gonna feel a little like that.

for time:

Thrusters 10, 9, 8, 7, ……. 1  (m:95lb, f:65lb)

alternating sets with

Sumo Deadlift High Pull 1,2, 3, 4, ……. 10 (same weight)

WOD: Monday 10-26-2009

Posted: October 26, 2009 in 1

Tabata Some

Tabata: 20 second work interval with 10 second rest repeated 8 sets for each exercise.  Score is the total repetitions completed in all 24 sets.

Push Ups

Sit Ups


WOD: Saturday 10-24-2009

Posted: October 13, 2009 in 1

OUR FIRST WORKOUT Saturday Oct 24th, 9:00 am


free doesn’t mean it was easy

“The Three Kings”

Deadlift x 15

Flying Burpees x 25m

PushPress x 15

Flying Burpees x 25m

Cleans x 15

Christina, Gary and Linda (not pictured) break in the new "box"

Christina, Gary and Linda (not pictured) break in the new "box"