2013-11-04 Wod

4 Rounds
400m Run
12 Wallballs, 20/14
6 Squat Cleans, 135/95
2 TGU, 75/55#

Sunday Outline 11/4-11/10

Check the announcements at the top left on the website (also on the whiteboard between the two bathrooms)

Final electrical inspection for the upstairs room on Tuesday. Next stop - final building inspection!

Remember the new class schedule for Fri nights (445p, 530p, 615p) and Sat mornings (745a, 830a, 915a)

Mon: Heavy Squat Cleans
Tues: Remember, remember, the 5th of November
Wed: Mary's Bday Wod! (wear layers - and nothing fancy!)
Thurs: Alt DB Snatches AMRAP
Fri: Pushups, Air Squats, AMSU plus their bizzaro verisons
Sat: Larm is to Lleg as...

2013-11-02 Wod

10 TGU, 65/35# (barbell)
100 Double Uunders
10 Manmakers, 55/35#

2013-11-01 Wod

Teams of 3 for 4 Rounds

23 KB (Russian) swings, 32/24 kg (TK)
Max Row
12 Pistol Squats (RRT)

2013-10-31 Wod

Tabata Snatch Balance, 85/60#4min AMRAP
4 HPS
4 Burpees
Tabata OHS
Compare to 01/12/13

2013-10-30 Wod

"Dirty Thirty"

30 Box Jumps, 24/20"
30 Jumping Pullups
30 KB Swings, 24/16 kg
30 Walking Lunges
30 K2E
30 Push Press, 45/30#
30 Good Mornings, 45/30#
30 Wallballs, 20/14#
30 Burpees

30 Double Unders

2013-10-29 Wod

14min AMRAP
25 Pushups
4 Squat Cleans, 145/105 #

2013-10-28 Wod

3 x 5 SDL, work up to your heaviest set then

7min AMRAP
2 HSWU
10 Box Jump Overs, 20"
100m Run

Sunday Outline 10/28-11/3

Few things:

Passed rough electrical inspection for the upstairs room last week - wahoo - and hope to get the final this week.

New class schedule for Fri nights (445p, 530p, 615p) and Sat mornings (745a, 830a, 915a)

Three things in November:

1) Movember: check for the fundraising page on the website
2) Bring a friend Challenge Nov 1 - Nov 30: 5% off membership for each new person you bring to try a class + entry for grand prize of one free month for you (and one free month for your friend) + wod design/class lead (your choice)
3) The 3 M's Wod/Party on Nov 30 at 1000a - Mos, Mimosas, and Marys (of the bloody variety). 

Mon: 3x5 then finisher
Tues: Not pulling
Wed: Named Workout
Thurs: Tabata that we did in the first quarter of 2013
Fri: Team wod
Sat: Manmaker Triplet

2013-10-26 Wod

400m Run
10 Wallballs, 20/14#
8 Bear Complexes, 95/65#
200m Run
20 WB
4 Bear Complexes
100m Run
40 WB
2 Bear Complexes

2013-10-25 Wod

12min AMRAP
6 Pullup into T2B
12 Push Press, 115/80#

2013-10-24 Wod

3 Rounds
15 SDLHP, 105/70#
15 HPC
15 Front Squats
Buy out: 800m Run

2013-10-23 Wod

4 Rounds
16 KB Swings, 28/20 kg (Russian)
24 K2E
EMOM: 4 Burpees

2013-10-22 Wod

5 Rounds
90 Single Unders
30 Lunges
15 Box jumps, 30/24"

2013-10-21 Wod

14min AMRAP
200m Run
2n Power Snatch into OHS, 95/65#
2n Pushups

Sunday Outline 10/21 - 102/6

Few things:

Please welcome Emmy to the coaching staff - we are so happy to have her!

First inspection for the upstairs room this week - wahoo!

New class schedule for Fri nights (445p, 530p, 615p) and Sat mornings (745a, 830a, 915a)

Three things in November:

1) Movember - grow your mustache and be awesome about it
2) Bring a friend Challenge for a free month - ask coaches for details
3) Wod Party on Nov 30

Mon: 2n or not 2n
Tues: Single Unders
Wed: 4 Rounds and minimal burpees
Thurs: SDLHP, HPC, FS + buy out
Fri: AMRAP (we haven't done pullups since Meghan's bday wod)
Sat: Rawr

2013-10-19 Wod

12min AMRAPTeams of 3

20 Supermans + 10 AMSU(Timekeeper)
12 Thrusters, 95/65# (RRT)
Row (cal)

at end of AMRAP
120-total calories rowed = total burpees owed

2013-10-18 Wod

"Yulia's Yodeler"

18 WAMSU, 45/25#
33 Power Cleans, 115/80#
18 WAMSU
33 Box Jumps, 30/24"
18 WAMSU
33 MBC-Wallballs, 20/14#
18 WAMSU33 Burpees

2013-10-17 Wod

13:30 AMRAP
90sec Max T2B Buy-in then

1n HSPU
10 Weighted Pushups, 45/25#
20 OHL, 45/25#

Do 1 HSWU every 90sec

2013-10-16 Wod

13:30 AMRAP
4 Squat Snatches, 115/80#
7 Ring Dips
100m Sprint

2013-10-15 Wod

"Funner than a Nolan Full of Monkeys...?"

28-21-15-9
Pullups
Deadlifts, 155/115
7-7-7-7
Split Jerks, 155/115
Burpees

2013-10-14 Wod

15:32 AMRAP (14min and 92sec AMRAP - womp womp)
400m Run w/ 45/25#, up hill
4 Tire Flips (8 for the little tires)
14 Double Unders, Unbroken (42 single unders)

Sunday Outline 10/14-10/19

New protocol since we're switching to only unlimited memberships or drop-ins (so you can make more of an informed decision as to when to drop-in):

Monday: Tire Flips and some unbroken unders

(Only slightly unrelated: read about Bartolome Day)

Tues: Coach Meghan's birthday wod (she's 28)

Wed: Squat Snatch Triplet AMRAP

Thurs: T2B buy-in then AMRAP

Fri: Yulia's birthday wod (She's so chipper all the time...)

Sat: Team wod

2013-10-12 Wod

3 Rounds in Teams of 3
400m Row (Timekeeper)
8 Shoot Throughs + 8 Air Squats
13 Burpee Box Jumps

2013-10-11 Wod

5 Rounds
8 DL @ 65% 1RM
4 TGU, 55/35# (2 each arm)

2013-10-10 Wod

100 Kb Swings, 28/20 kg (USA)

2 Squat Cleans at the top of every minute, 95/65#

2013-10-09 Wod

15min Partner AMRAP
A: 5 Man on Fire Burpees
B: Zercher Hold, 95/65#
A: 100m Sprint
B: 5 Zercher Squats, 95/65# + Max BBRO

Score is individual BBRO

2013-10-08 Wod

4-8-12-16-20
HPS, 95/65#
K2E

Finisher is choice of:

1min Parrallette Hold
or
2min Weighted Hanging L-sit hold
or
4min Plank Hold

2013-10-07 Wod

400m Run
21 Thrusters, 95/ 65#
400m Run
15 Thrusters, 115/75#
400m Run
9 Thrusters, 135/85#
400m Run

Garden State Open 2013

With 150 competitors, I am so proud of everyone! Link to full result details are on the top left hand side of the website.

Amanda placed 27th in the Rx division. A warm-up to her three snatches at 85#

Matt placed 55th in the RX division. Deadlifting more than 1.5x his bodyweight 36 times!

Jaime placed 12th in the Rx division. Never finished outside of top 15 in every event!

I (clothed) placed 35th in the Rx division. Very happy I finished all five cleans at 175# on this strength wod!

Coach Pat placed 42nd in the Rx division. Hitting a #145 snatch!

Sha placed 10th in the scaled division. His first competition and he came in 4th in the Max Bench Press!

Yulia placed 10th in the scaled division. Her first competition and here she is telling her judge how she is going to own that bar!

And a big thank you to our cheering section! (Even though Amanda is #notimpressed)

2013-10-04 Wod

EMOMx11

5 KB Swings, AHAP
9 Plyo Pushups

*start every odd round with 1 HSWU

2013-10-03 Wod

200m Run
30 SDLHP, 32/24 kg
200m Run
30 Box Jumps, 24/20"
200m Run
30 Pistol Squats
200m Run
30 Weighted Step Ups to 20", 32/24 kg (Uneven)
200m Run

2013-10-02 Wod

"Almost There"

1000m Run Buy In

3 Rounds
30 Double Unders, Unbroken
10 Hang Squat Cleans, 95/65#
10 HSPU

29 Burpee Buy Out

2013-10-01 Wod

12min AMRAP
2n 2 for 1 Burpee
2n Pullup into T2B
3 SDL @ 80% 1RM

2013-09-30 Wod

5 Rounds
50sec 3 for 1 Burpees
50sec Alternating One Arm DB Snatch, 65/35#
50sec Row (Calories)
50sec 2 TGU (1 each arm), 65/35#

2013-09-28 Wod

Tabata AMSU
Tabata Front Rack Lunge, 95/65#
Tabata HSPU

2013-09-27 Wod

"Fa, a long, long way to..."

200m Run
150 KB Swings, 20/12 kg (Russian)
100 Wallballs, 20/14#
50 HPC, 85/60#
25 Burpees

2013-09-26 Wod

3-3-3-3-3 Snatch Balance, AHAP

then

7min AMRAP
4 Power Snatch, at least 80% of last set of SB
3 HSWU

2013-09-25 Wod

8min Partner AMRAP
Partner A: 8 DL @ 50% 1RM
Partner B: 8 DL @ 50% 1RM
A + B: 100m Uneven Farmer's Carry w/ barbell, from collars

Rest 2min

3 Rounds:
50 Partner B Carries A
50m Sprint
50 Partner A Carries B
50m Sprint

2013-09-24 Wod

10min Time Cap (GSO 2013 Wod #3, Rx)

100 Double Unders
750m Row
50 Pullups
25 HSPU

Scaled:
200 Single Unders
750m Row
40 Ring Rows
30 Push Press, 95/65#

2013-09-23 Wod

3 Rounds
800m Run
16 Box Jump Overs, 20"

2013-09-21 Wod

3 Round Partner Wod

Round 1: 3min AMRAP
Partner A: 5sec Weighted Hanging L-sit Hold, 25/10# + 10 Pushups
Partner B: Max Air Squats
Rest 1min

Round 2: 3min AMRAP
Partner A: 10sec Weighted Hanging L-sit Hold, 10/5# + 5 Pushups
Partner B: Max Front Squats, 95/65#
Rest 1min

Round 3: 3min AMRAP
Partner A: 15sec Hanging L-sit Hold
Partner B: Max Thrusters, 95/65#

2013-09-20 Wod

5 Rounds
11 Burpees
9 T2B
7 Push Jerks, 115/75#

2013-09-19 Wod

Skill work: Tire Flips

12min AMRAP

6 SDL @ 65% 1RM

18 Double Unders

3 HSPU

2013-09-18 Wod

EMOMx12
6 Pullups
4 MBC, 20/14#
2 Manmakers, 45/25#

2013-09-17 Wod

10 Rounds
5 Hang Squat Snatches, 95/65#
10 WAMSU, 45/25#

2013-09-16 Wod

10min AMRAP
20 KB Swings, 28/20 kg (Russian)
20 Weighted Step Ups, 24/20" @ 28/20 kg (Uneven)
20 Box Dips

Rest 90 sec then Max Box Jump, 24/20" in 90 sec

2013-09-14 Wod

3 Round Partner Wod:

Partner A:
400m Hill Run (Timekeeper)
Partner B:
4 Power Cleans @ 75% 1RM
4 HSWU
40sec Rest
Repeat until Parnter A returns then switch

2013-09-13 Wod

15 min AMRAP
25 Burpees Buy In then:20 DU 
5 PP @ 50% 1 RM
2 TGU 75/55#

2013-09-12 Wod

"Randy"


75 Power Snatches, 75(/55)#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was Killed February 6 in the line of duty.


First posted 13 February 2008

2013-09-11 Wod

600m Run
40 Wallballs, 20/14#
400m Run
20 KB Swings, 1.5/1.0 pd
200m Run
10 HSPU
200m Run
20 KB Swings
400m Run
40 Wallballs
600m Run

2013-09-10 Wod

2-4-6-8-10-8-6-4-2
Burpees
AMSU
Box Jumps, 20"

2013-09-09

12min AMRAP
Buy In: 24 Weighted Pushups, 45/25# then:
24 Double Unders
2n OHL, 45/25#
2n Pushups

Good Morning & Handstand Pushup Challenge

Today we are on day 13 - make sure to keep up with it over the weekend!

2013-08-30 Wod

"Helen"

3 Rounds
400m Run
21 Kb Swings (USA), 24/16 kg
12 Pullups

2013-08-29 Wod

1x20 Back Squat (add 5# from last week)

Finisher:
Teams of 3
8 Shuttle Sprints

2013-08-28 Wod

6min AMRAP (GSO 2013 Wod #1, Rx)
7 T2B
9 DL, 205/145#
11 Box Jumps, 30/24"

Rest 3min Then

3min AMRAP (1/2 GSO 2013 Wod #1, Sc)
9 DL, 135/95#
11 Box Jumps, 24/20"
13 AMSU

2013-08-27 Wod

Every 90sec for 10 Rounds:
Odd Rounds: 5 Snatch Complex (1 power snatch + 1 OHS), AHAP
Even Rounds: 10 Burpee Broad Jumps

2013-08-26 Wod

"Fight Gone Bad"

3 Rounds
1min Wallballs, 20/14#
1min SDLHP, 75/55#
1min Box Jumps, 20"
1min Push Press, 75/55#
1min Row (cal)
1min Rest