Archive for February, 2015

Max back squat

Posted: February 18, 2015 in Uncategorized

15 minutes to establish a new 1rm back squat

5 rounds
100m farmer carry
400m run

You get a pr, you get a pr! Everybody gets a pr!



Posted: February 15, 2015 in Uncategorized


5 rounds for time
12 deadlifts
9 hang cleans
6 push jerks 155/105

As with all hero wods we approach them with respect and pour our sweat into the wod the same way they worked and sweat for us. DT is a favorite of and I’m sure it is most of the members in the gym…. “Just give me a barbell and I’ll go to work!”


Skill practice

Posted: February 15, 2015 in Uncategorized

2 rounds not for time
2 rope climbs
30′ handstand walk
10 wallballs 30/20#

1 mile
15 burpees
10 burpees
600m run
5 burpees

Stretch them legs out after a rough but rewarding first three days of the week. Can you feel the gainzz?!? Lol take the two rounds of skill seriously this is your chance to practice these skills in a slow controlled setting. This is how you get better at these type of exercises



Posted: February 12, 2015 in Uncategorized

8 min amrap
15 box jumps
10 hang snatches 95/65
10 double unders

Rest 2

6 min amrap
12 box jumps
7 hang snatches
10 double unders

Rest 2 min

4 min amrap
9 box jumps
4 hang snatches
10 double unders

8 min- go out at a nice pace and hold it
6 min- pick up the pace
4 min- give it everything you’ve got!!!!


Kinda spicy

Posted: February 7, 2015 in Uncategorized

For time
20 ohs 65/45
30 lateral hops
40 mountain climbers
15 ohs 95/65
25 LH
35 MC
10 ohs 115/75
20 LH
30 MC

Rest 1 min

800m run for time


“The wod” benchmark

Posted: February 3, 2015 in Uncategorized

Paleo challenge day 1 the benchmark wod….

Against a running clock

Minute 0-5:00
5 gtoh 95/65
5 burpee over bar

Minute 5:00-10:00
Establish 1rm clean and jerk

Minute 10:00
For time
Deadlift 225/155
Kbs 53/35

Alright day one is in the books and I’m so excited to watch you all progress through this month. Normally I just expect yall to be on this wagon since it’s the first thing I teach you, but I know the power that a dangling carrot can carry 😉 so it’s on! Bring on the competition. It’s time to commit to yourself and your fitness. Be consistent with your exercise and pre cook your paleo meals, these two small things will lead you on the right path and set you up for success! I’m always around for any nutrition questions also so feel free.