Archive for September, 2013


Posted: September 27, 2013 in Uncategorized

For time
1000m row
100 air squats
1000m run

Sprint chipper! I’m not letting the number of rowers we have in the building discourage me from letting you all know the joy of pushing yourself on a concept two machine! Fun right! Nasty little combo today I’m sure you all can attest to running at the end of that was awesome…. Huh, right ;). I had fun today watching you guys smash that wod today great work.

Side note the new box is coming along great and is I’m our immediate future so keep your ears and eyes open. I’m waiting for one more thing then we will be in there getting it ready to move the equipment and when that happens it will happen quick! See y’all Friday



Death by

Posted: September 27, 2013 in Uncategorized

5×5 back squats @75% of 1rm

Death by:
Sit ups
Push ups
Pull ups

Let this be a lesson never to take anything on the board lightly! Anything that says death by is gonna hurt pretty good even if it were eating pie!


Show you young bucks what’s up!

Posted: September 27, 2013 in Uncategorized

Double under skills

3 rounds
21 push press
15 burpee over the bar
9 power snatch

I have to jump in every once in a while to show you guys who’s boss, haha. Doesn’t mean you guys didn’t work your ass off tho…. This picture definitely says a thousand words (probably a few cuss)




Posted: September 25, 2013 in Uncategorized

5×5 1-1/4 front squats

15 min emom
5 squat cleans 185/135
5 burpees

New movement in our strength training, the 1-1/4 front squat is a great dynamic movement to train the front squat and the clean at the same time. Catching a bounce is a great skill to have and it takes training like this to develop it. Also time under the barbell like this develops massive strength! Let’s get it

Wod time, time to see if you can catch that bounce and move efficiently through your cleans. 5 burpees ain’t nothing, power through the squat cleans and keep it moving. The max score you can get is 15 every round you complete in the minute is 1 point.


Stay in you zone

Posted: September 22, 2013 in Uncategorized

For time
25 burpee over the kb
100 kbs 53/35

Don’t walk away, don’t go get water, don’t think about what’s for dinner…. Stay right there at that kettlebell and keep your mind on the prize! Continue workin continue grinding and you will smash!



Posted: September 20, 2013 in WODs

4 sets
5 floor press (heaviest possible)
10 bent over row (same)
Rest 60

29 minute amrap
9 ohs 115/75
18 grass hoppers
1 rope climb
1 wall climb

Spc Ryan J Cook, 29, Died September 18th 2011 In Takhar Province, Afghanistan, Of Injuries Suffered When Insurgents Attacked His Unit With An Improvised Explosive Device. He Was Assigned To The 3rd Battalion, 21st Infantry Regiment, 1st Stryker Brigade Combat Team, 25th Infantry Division, Fort Wainwright Alaska.

Today our wod hit close to home as we showed our appreciation for one of our fallen Heros who was the mate of a member… Am glad that everyone made it in today to share in the wod and show our support and give everything we had in honor of those that gave the ultimate sacrifice for us. We went a little above and beyond today as he would have also loved the old school benching and stuff ;)! Great job today guys





Tons of fun

Posted: September 18, 2013 in WODs

Max power jerk

1 mile run
*when the clock hits 15 minutes;
For time
10 pull ups
20 burpees
30 double unders
40 wall balls
30 double unders
20 burpees
10 pull ups

15 minute cap

We had an aggressive schedule for an aggressive day and boy was it fun. Max jerk then a max mile THEN a wod… Oooohhhwwiiii! Get it gurl!