Archive for August, 2012

Michael Meets Little Grace

Friday, August 31st, 2012

3 rounds

Run 800m
50x Good Mornings (45#/35#)
50x GHD sit-ups
30x Clean & jerk (95#/65#)

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Final FNL!!!!

Thursday, August 30th, 2012

FNL will be held at 6 pm Friday! Awards will be given out to 1st place winners! It’s the last week, so let’s bring it!


Thursday, August 30th, 2012
Compare to December 3, 2011, Saturday

For Time:

500 Walking Lunge Steps

On your way up to 500, you must perform 10 Push Ups every 2 minutes.

Coach Jess’s Birthday WOD

Wednesday, August 29th, 2012

Happy Birthday Jess! Enjoy your WOD.

10 minute AMRAP (125lbs M/80lbs F)

Push Jerk
Burpee Box Jumps

Rest 3 Minutes

10 minute AMRAP  (115 lbs M/75lbs F)

Wall Balls
Hang Cleans

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Tuesday, August 28th, 2012

Compare to Wednesday, May 30th, 2012

Max rounds in 20 minutes
5x Pull-ups
10x Push-ups
15x Squats

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8 Rounds of…

Monday, August 27th, 2012

8 Rounds of:
3 Power Cleans (75% of 1RM)
Sprint 100 Meters


Sunday, August 26th, 2012

In 15 minutes:
1000m row
21 thrusters, 95/65
10 pull-ups / jumping pull-ups
15 thrusters, 115/85
10 chest-to-bar pull-ups / pull-ups
9 thrusters, 135/105
10 bar muscle-ups / chest-to-bar pull-ups
AMRAP thrusters, 155/125

Scoring is one point per rep following the row.
(The athlete must complete the row to begin scoring.)


– Athlete must not pick up the handle until the clock starts.
– Rowers will count up from zero.  Judges will reset the rowers immediately prior to the beginning of each heat.
– Athlete must not release the handle until the display passes 1000m.
– If there are not enough rowers, do sumo deadlift high pulls with a 45# barbell. 50 reps = 500 meters

– Athlete must complete a full depth squat (hip crease below knees) at the bottom of each rep
– Athlete must fully extend knees / hips / elbows at the top; ear should be visible from the side.
– Athlete must control the weight at the top before lowering it.
– Athlete may drop the weight but dropping must be controlled (i.e. don’t throw your weight at another athlete!)
– Athlete may squat clean – thruster from the ground as long as the clean includes a full depth squat
– The barbell must move continuously from the bottom of the squat to lock-out (i.e. no clean & jerk,) but a re-dip will be allowed as long as the rep is completely stood up (i.e. thruster-jerks are okay.)
– Athletes are responsible for changing out their own weights.

– Jumping pull-ups will set up for each athlete such that when they are standing upright with arms at full extension, the bar bisects their forearm.
– Athlete must fully extend arms at the bottom of each pull-up / muscle-up (all 4 varieties.)
– Chin must clear the bar vertically at top for both jumping and regular pull-ups.  All kipping varieties are permissible as long as chin is fully over the bar.
– For chest-to-bar, athlete must make physical contact between the bar and any part of their body below the collarbones.

Male athletes will scale to 65/85/105/125 for thrusters.
Female athletes will scale to 33/53/73/93 for thrusters.

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The Program…

Saturday, August 25th, 2012

Warm up: Dodgeball

Max rounds in 15 minutes
10x Clapping push-ups
10x Ring pull-ups
Run 200 meters

Compare to December 31, 2011

The Deadleg

Friday, August 24th, 2012

5 rounds
25x Box jump (24 inch)
25x Squat jumps
25x Mountain climbers (4 count)
100 ft walking lunge steps

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The “Rubin”

Thursday, August 23rd, 2012

In honor of Rich Rubin’s Birthday and him achieving his first muscle up, we present The “Rubin!”
Happy Birthday Rich!
And yes I know we did burpees yesterday people!

32 rounds of:

1x Muscle up
1x Burpee

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