Archive for July, 2011

Hero: Abbate

Posted: July 30, 2011 in Uncategorized

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Peter Egyed 21:00, Chad Wittman 21:46, Austin Malleolo 21:50, Rob Miller 28:11 (sq. clean), Michael Giardina 32:50 (sq. clean).

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photo courtesy of

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.


Fran Friday!

Posted: July 29, 2011 in Uncategorized

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

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Compare to June 14, 2011

There’s a sub for rowing!

Posted: July 28, 2011 in Uncategorized

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Josh Everett 15:57, Kristan Clever 16:39 (30lb db), Rebecca Voigt 18:14 (30lb db), Katie Hogan 18:54 (30lb db), Pam Eamranond 18:55 (25lb db).

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Need a sub for rowing? Check the FAQ on .com

Unfamiliar with the squat snatch? Check out the video below. It shows the split snatch and squat snatch being done in a WOD. The one arm dumbbell squat snatch is a complex move and difficult for those of us that are less flexible. Either landing position will be ok…just document your choice.

DB Snatch-Pullup WOD [wmv][mov]

4 rounds for time:

Posted: July 27, 2011 in Uncategorized

7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Russell Berger 6:55, Austin Malleolo 7:03, Lucas Brainerd 8:14, Michael Giardina 9:37, Rob Miller 9:43, Leah Polaski 14:33.

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Five rounds for time of:

Posted: July 26, 2011 in Uncategorized

15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Keegan Martin 6:32 (age 17), Matt Ross 7:05 (age 14).

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**If you don’t have a medicine ball, do dumbbell squat cleans and dumbbell thrusters.

Let’s Snatch

Posted: July 25, 2011 in Uncategorized

Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Kevin Montoya 8:34, Dave Lipson 9:14, Camille Leblanc-Bazinet 9:16 (55lbs), Chad Wittman 10:42, Elyse Umeda 12:46 (75lbs).

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We’ll be meeting at 9:00 for a group workout. Do NOT wear anything you don’t want to get dirty and/or possibly stained. 🙂

pick your favorite girl

Posted: July 22, 2011 in Uncategorized

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Lance Cantu 28 rounds + 9 push-up (Cindy), Kim Malz 25 rounds + 7 push-up (Cindy).

Post your choice of girls and rounds completed to comments.

No Fun at All!

Posted: July 21, 2011 in Uncategorized

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Lance Cantu 7:41.

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Compare to December 7, 2010


Posted: July 20, 2011 in Uncategorized

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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Compare to October 31, 2010