Archive for May, 2010

Read about "The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.

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A New Hero WOD: “Arnie”

Posted: May 29, 2010 in Uncategorized

Read about "Arnie" and work hard.

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Matt Chan 25:06. Bill Grundler 25:49, Moe Kelsey 29:46, Graham Holmberg 36:31, Jeff Tincher 44:31. Jeff Vale 48:46. Post time to comments.

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A New Hero Wod: “Nutts”

Posted: May 28, 2010 in Uncategorized

Read about "Nutts" and work hard.

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments.

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Group Park WOD

Posted: May 26, 2010 in Uncategorized

Warm-up

3 rounds of 5 bear complex

WOD:

AMRAP 15

50 feet overhead walking lunges

10 burpees (jumping over med ball each rep)

10 sit-ups

Post rounds and partial rounds to comments.

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.com WOD

Posted: May 26, 2010 in Uncategorized

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

.com WOD: “Fran”

Posted: May 25, 2010 in Uncategorized

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to Jan. 9, 2010

Group Park WOD

Posted: May 24, 2010 in Uncategorized

We're back in town and ready to WOD!

We'll be meeting at Malesus Park at 5:30 today and Wednesday this week for free group training. Everyone is welcome to come out! Be sure to hydrate well…it's hot outside!

8 rounds

100 meter sprint

7 KB swings (55/35)

7 push-ups

1 min rest

Post total time (including 7 minutes of rest) to comments.

.com WOD: Go Heavy

Posted: May 24, 2010 in Uncategorized

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to Oct. 28, 2009

Atlanta Cert

Sorry for the delay in posting folks, we've been out of town at another cert.

Congrats to Amber for passing her level 1 certification test this weekend!

J.T.

Posted: May 22, 2010 in Uncategorized

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to Aug. 2, 2009

Posted: May 21, 2010 in Uncategorized

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to July 9 or Sept. 19, 2009