Pat Filkins is leaving us to go back to school!!! Join us on Thursday Dec.22 at SweetWater in Centreville @7:00 to say bye bye…. A) Strict Press – Take 15 minutes to work up to a heavy single. B) AMRAP 15 1 Rope Ascent 15 ft 5 Ring Dips 10 Taters (1.5/1 pood) Post total [...]
Archive for December, 2011
Tuesday: 111220
Posted: December 19, 2011 by Todd Katz in WODsTags: press, Ring Dips, Rope Ascent, Tater
81
Pat Filkins is leaving us to go back to school!!! Join us on Thursday Dec.22 at SweetWater in Centreville @7:00 to say bye bye…. For time: 21-15-9 Power Snatches 95/65 Wall Ball 20/16 Post time to comments:
Pat Filkins is leaving us to go back to school!!! Join us on Thursday Dec.22 at SweetWater in Centreville @7:00 to say bye bye…. For 5 Cycles: As many rounds as possible in 3 minutes 3 Front Squats 135/95 6 Strict Pullups 9 Pushups (Hand Release) 1 minute rest Post total number of rounds and [...]
Friday: 111216
Posted: December 15, 2011 by Todd Katz in WODsTags: 400 Meter Backward Run, 800 meter run, Griff
“Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Compare to 101112 Post time to comments. In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived [...]
Thursday: 111215
Posted: December 14, 2011 by Todd Katz in Uncategorized, WODsTags: box jump, Push Jerk
Reminder: Nutrition Seminar will replace the 6:30 PM WOD Thursday night. Register as EVENT. For time: 21-15-9 Push Jerks 155/115 Box Jumps 30/24 Post time to comments:
Clean 3-3-3-3-3 Post load for each round to comments: Compare to: 110817 Coach’s Notes: Receive in a full squat position. If your Power Clean is more than your Front Squat, do 2 – 3 heavy front squats at the end of your workout. They don’t have to be PRs, but get some heavy weight moving [...]
Tuesday: 111213
Posted: December 12, 2011 by Todd Katz in WODsTags: Air Squats, Pullups, Pushups, Situps, Tabata Something Else
Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 [...]
Reminder: Nutrition seminar this Thursday night at 6:30 PM. Please register as Event. No class during the 6:30 time slot. Push Press 3-3-3-3-3 20 minute cap. Compare to: 110406 Dumbell Complex: 5 Rounds NFT 5 Deadlift 5 Hang Squat Clean 5 Push Press or Jerk 5 Front Squats Post load for push press, and dumbell [...]
As always with this community I am in bewildered awe of your compassion and thoughtfulness. I came into the box this afternoon to do a little work and saw a big pile of coats! Thank you so much!!! I will be dropping them off next Saturday so if anyone else would like to donate a [...]
Saturday: 111210
Posted: December 9, 2011 by Todd Katz in WODsTags: 440 Run, Kettlebell Swing, Wall Balls
REMINDER: Please bring in any old coats for our Coat Drive. We have one week to go!!! Thank You!! 3 Rounds for time. 440 meter run. 25 Wall Balls 25 KB Swings 1.5/1 pood Post time to comments:
