Happy New Year, let’s start it right!

Posted: January 1, 2014 in Uncategorized

We have one class today at 1:00. Come see us! Oh yeah, and if you’re not on auto-draft, fees are due today! If you have not seen our new fee list, please look here.

1 K Row

1 Mile Run

—–Rest 2 minutes—–

20 min AMRAP – Hero “Nate”

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

—–Rest 2 minutes—–

14 min AMRAP

10 Front Squats (115/75)
10 T2B
10 Over the Box Jumps (24/20)

“Nate” compare to April 13, 2012

“Some day you will be sitting on the front porch in your rocking chair as an old man or woman and you may ask yourself, “Did I make an impact on something or someone in my life?”.  Maybe you will ask yourself if you followed your dreams and pushed yourself to do something extraordinary.”

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Comments
  1. Nickhayes says:

    Row 3:56
    Run 9:59 run
    “Nate”
    2 pull-ups/2 small band ring dips
    2 Abmat Hspu
    5 rounds x 1.5 pood
    8 rounds x 1 pood
    13 + 2 + 2
    14 min Amrap
    Rxd
    3+5+9

    Nik
    3:55 row
    8:55 run
    “Nate”
    2 pull-ups/2 ghd dips
    Med/small band Hspu
    1 pood kbs
    14+2+2+1
    14 min Amrap
    65#
    Over 18″ bench
    All t2b unbroken
    5+5+10+4

    We are looking forward to a great 2014!

  2. Aven Humphreys says:

    15:06/12 rounds/3 rounds + 10 + 10 + 3

    1 K Row: 4:21
    1 Mile Run: 9:45
    —–Rest 2 minutes—–
    20 min AMRAP – Hero “Nate”: 12 rounds
    2 Muscle-ups: 2 pull-ups even rounds/2 ring dips odd rounds
    4 Handstand Push-ups: off box
    8 Kettlebell swings: 25#
    —–Rest 2 minutes—–
    14 min AMRAP
    10 Front Squats: 53#
    10 T2B: supine
    10 Over the Box Jumps: jumped over bench

  3. snicci says:

    Score 1: 15:47

    Nate: 12+2
    Alt PUs w/sm black band & dips
    Pike HSPUs
    35lb KBS

    Score 3: 4+1
    65lb FS
    Some T2B, some K2E (stayed in bar for all 10 reps)
    12″ OBJs

  4. Scott Gatlin says:

    Row/run 13:20

    Nate: 7+2+4+6

    13 ring mu, hspu w toes on racked barbell, 2 pood kb

    AMRAP #2: 5 + 5

    95# fs, t2b unbroken except last set, 24″ jumps

    NIce to see all the visitors and prodigal sons and daughters at the WOD. that was a good start.

  5. Luke says:

    Row/run – 11:29

    Nate – 6 rds+2

    AMRAP #2 – 3 rds+5

    goats on goats on goats

  6. Scott Guthrie says:

    Row/run 11:45

    Nate: 12
    (subbed alternating pull-ups and dips for MU, 1-2 abmats for HSPU, 2 pood kb)

    AMRAP #2: 4+10,10
    (95#, TTB, 20″ box)

  7. Sam says:

    Run/row 13:06– row: 3:58, started my run at 4:25
    Nate: 9+2+4+4 Rx (bar muscle ups)
    AMRAP: 4+10+4… Quit 2 minutes early due to confusion on time and both hands were bloody. :-/

  8. Brett Christensen says:

    Row/Run: 11:48
    Nate: 8 rounds + 2 + 4 + 3 Rx’d. Mostly Unbroken I slipped out of a second muscle-up once and fell off the wall during the HSPUs twice I think. Used Pink KB.
    3rd WOD: 4 rounds + 10 FSs Rx’d. 1st & last 10 sets of FS unbroken all others 5 and 5. T2B were mostly 5 and 5. Over the box jumps slow and steady.

  9. Allen Ervin says:

    Row and 1 mile run finished at 11:58

    20min amrap “Nate” hero wod of:
    2mu,4hspu,8kbs(pink bell)
    (8rds+2 muscle ups)

    14 min amrap 10 fs,10 t2b, 10 over box jumps:
    (4rds)

  10. Becky says:

    14:21

    8+2+1 ( pull-ups on odd rounds and dips (-only) on even rounds/ negative only HSPU)

    3+7 (65#, some T2B some K2E, 20″ box)

  11. Tanya Favara says:

    Score 1: 12:41 row/run total. Row 3:56 damper @ 7. Started run at 4:46…had to stretch hips/butt

    Score 2: “Nate” 9rds + 2 + 2
    Alt PU/RDs each rd except rds 5 & 6 jumped on bar w/ Megan & JD for med bd MUs
    1 abmat HSPU
    53# KB

    Score 3:
    4rds + 10 + 10

  12. Jesse G says:

    Score 1: 13:25 total. 1k row in 3:59. Took 40 seconds to transition. 1 mile run in 8:45.

    Nate: Realized after the day was over that I messed up my time and only went 18 minutes for this AMRAP. Bummer. Finished with 9 rounds + 2.
    Bar MU elbows-over-bar progression (2 per round)
    HSPU with 1 AbMat – mostly strict early, most kipping later on
    53# KB
    All reps were unbroken except 1 set of HSPU where i fell after 2 reps

    AMRAP #2 (14 min)
    4+3
    95# FS (5 and 5 each round)
    T2B (all unbroken after struggling to find a rhythm on 1st set)
    24″ OTBJ

  13. Matt Z. says:

    11:17
    9 rounds – MU constraint
    5 full, 10+10+7

  14. Mike Dolan says:

    First day back, scaled big time. still gonna be sore. i have no idea what my score is, just wanted to finish and get back at it.

  15. jkeel 38/5'9/163ish says:

    1k+1m: 13:27

    Nate: 13 rd + 1 mu
    AMRAP 14: (I did 5-10-15 reps) 5 rd + 5 + 10

  16. Cara says:

    Row & Run- 13:20 (23:30-36:50)

    3 minute break

    9+2+4
    Muscle-ups – subbed pull-ups/ring dips (ring dips, worked negative)
    HSPU’s – some went down as low as I could, others worked the negative
    45# KBS

    3+10+8
    65# front squats
    T2b rx’d
    OBJ rx’d

    Happy New Year everyone!

  17. Brett says:

    11:35 row/run
    10 ( subbed c2b and ring dips for MU) I did do 1 prewod
    5 rounds

  18. Megan says:

    13:20 row/run
    -Not real sure how long the rowing took between 4:50- 5
    – not sure when I started running transition time was getting off rower, walking to other side taking off jacket then going haha chased after awesome Tanya I knew if I could see her and try to keep up I would make good time 😊

    WOD 2 : 8rds + 4+2
    – bar muscle ups with med black band was able to string almost all 2 reps together
    -HSPUS kipper no ab mat
    – 55# KB

    WOD 3 RXd
    Need to work on T2b !

    This is tough but so fun !!!

  19. Kim says:

    13:57
    Only did 18 minute AMRAP (bad math)
    10 rds odd: 2 pull ups/even: 2 ring dips
    53# kbs & 1 abmat for Kipping HSPU.
    14 min AMRAP
    4rds
    75# Front Squat
    T2B
    Jumps over bench

  20. Kim says:

    13:57
    Only did 18 minute AMRAP (bad math)
    10 rds odd: 2 pull ups/even: 2 ring dips
    53# kbs & 1 abmat for Kipping HSPU.
    14 min AMRAP
    4rds
    75# Front Squat
    T2B
    Jumps over bench.

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