Archive for February, 2013

Welcome to the ladder

Posted: February 28, 2013 in WODs

Power clean power jerk ladder
Women start at 63lb
Men start at 125lb
1 minute to complete 20 du then complete lift

Death by hspu

Fuck ya! Sorry still had to get that out. Can’t even explain with worlds how excited I have been all day! This was super competitive and a super supportive environment and I couldn’t even keep up with the people that were coming out yelling PR! At me, love it.

So the way the ladder works s we all start in one line, ladies first, and the sound of rotate the first athlete enters the floor and performs 20 du or 40 seconds of attempts. If 30 sec comes first I will yell lift. At this time you now have 30 sec to make the lift. At 1 minute I will yell rotate and the next athlete will enter the floor and if the first athlete maked the lift they get to go to the next bar.

The ladies today made me a little scared I didn’t out enough bars out for them and a couple made it far into the men’s bars with 20 jumps in it! Nice job melody Fryberg with a pr 165! And we only had one dude flirt with clearing the ladder, Patrick reeves

With a 225 power clean freakin push press!

Then as if we weren’t having enough fun how about a death by hspu to finish ;). Again more prs made as I challenged everyone to try a harder way and almost everyone were able to. But awards go to Donnella for pr’ing 4 times in this one wod. Pr for her first RX’d hspu then for a double then for a triple then 4 unbroken! Bam!


How heavy can you go fast?

Posted: February 27, 2013 in WODs

Clean complex
1 clean high pull + 1 low hang squat clean (below the knees)

3 rounds
10 Push press 155/105
10 Box jumps 30/24
20 push ups

Main key points for the strength today are to STAY BACK! Bar complexes are tough because we don’t place the bar back so do not let the bar control you, you control it. Stay back, keep a tight lumbar curve and tight lays to keep the bar close.

Alright we ran into a lot of interference with with this one today, all sets and reps look very doable until you moved from the first set of push ups back to the push press made that sucker heavy! The fittest will be able to move that heavy load and their body weight the fastest!

7 days left to sign up!



Balls to the wall

Posted: February 26, 2013 in WODs

5 rounds
3 heavy front squats
Rest 30
15 wb sit ups
Rest 1 min
Build to a heavy 3

150 wallballs

Stay close to that wallball and do work. This is nothing different than a typical squat identical to a thruster so that means we can just throw squat mechanics out the window an start going crazy with knees in and chests down! Drive those knees out and maintain an upright torso this will make the wallball much easier! Then from there it’s just a mental game, keep pushing

Balls to wall!




Posted: February 26, 2013 in WODs

7 rounds
7 stoh 105/85
7 box jumps
7 burpees

Great Saturday class and you elements are 3/4 of the way done. Keep up the hard work and you guys will fit right in in a week :)!!!!!! Remember to drink lots if water eat fish oil and make good choices on your food



Posted: February 26, 2013 in WODs

In teams of two completes
50 ring dips
50 wallballs
50 push ups
50 back squats
50 pistols
800m run w plate
1 rope climb each

Get it!


2 rounds
20 hspu
30 pull ups
40 kbs 70/55
50 burpees onto a plate

40 min cap

You’ve been peppered with short ones and I don’t know if you felt it but I was setting you up with the jab to hit ya with the looping right! Haha and it got all of ya! Was awesome to watch you guys grind through this one. Burpees are burpees we all know they suck and you got through where it got yucky was going from pull ups back to that heavy kettle bell. Ya, gotta love it….

And we gotta show more spirit and sign up for the open in 12 days! You are all gonna do the wods so don’t think this is some competition you have to travel to its all going to be right here at the box so have fun, spend 20 and see where you rank in the world it’s fun.



Olympic lifting at its finest

Posted: February 20, 2013 in WODs

15 minutes to establish 1rm clean

5 min amrap
5 squat cleans 135/95
10 over the bar burpees

Fun day in the tbcf! Lots of bars flying around and a ton of old prs being crushed. Solid work today guys many if you are picking up on the cues I’ve given your for lifting and it is translating through to your lifts continue that hard work and big numbers will just keep rolling in!