Archive for June, 2011

Open at 5:15A & 5:45P!

Posted: June 30, 2011 in Uncategorized

3 person team WOD

Max rep push-ups/Row 200 meters/rest

Push-up and rest until the rower gets to 200 meters, then rotate stations.

Score is total team push-ups in 15 minutes.

Post team and scores to comments.


5 Rounds for time:

21 KB Swings

15 Weighted walking lunges

400 meter run

Post weights and time to comments.

Compare to October 9, 2010


Posted: June 28, 2011 in Uncategorized


SDHP (55/35)



Post time to comments.

Compare to April 26, 2011


Posted: June 27, 2011 in Uncategorized

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

800 meters = 0.5 miles…find a treadmill, find a park, pick a different distance, just run 3 sprints and record your distance and time.

Hero: “Holbrook”

Posted: June 25, 2011 in Uncategorized

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Josh Everett 0:35-0:46, Kristan Clever 0:41-0:48 (80lbs), Rebecca Voigt 0:49-0:53 (80lbs), Pam Eamranond 0:55-1:31 (80lbs).

Post fastest and slowest rounds to comments.


Enlarge image

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.


**You can use dumbbells for thrusters if you don’t have a barbell. If you absolutely can’t find anything to do pull-ups/jumping pull-ups/body rows (ring rows) from…you can do bent over rows with dumbbells like earlier this week. Try to substitute a pull for a pull.**

Work hard…it’s FRIDAY!!!

Posted: June 24, 2011 in Uncategorized

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Josh Everett 12:30, Matt Chan 13:55, Kevin Montoya 14:48.

Post time to comments.


Posted: June 23, 2011 in Uncategorized

50-40-30-20 and 10 rep rounds of:

Post time to comments.

Compare to April 5, 2011


Posted: June 22, 2011 in Uncategorized

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to May 21, 2011


Posted: June 21, 2011 in Uncategorized

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to April 27, 2011

Bent over rows? What?!

Posted: June 20, 2011 in Uncategorized

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Post time to comments.