Wednesday, November 26, 2014


Happy Thanksgiving everyone!! We will reopen Friday for Open Gym 9-11am. Here is a WOD you can do at home. Enjoy!!

Buy In: 
  • Mime 25 sumo deadlift high pulls – 3 rounds (Make them perfect. Be sure the hips extend before the arms bend!)

  • Tabata squats immediately followed by tabata push-ups

Cash Out:
  • “L” sit off the floor hold for 10 seconds – 5 rounds (if you can’t do that, sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead)

Post total tabata reps to comments.

Tuesday, November 25, 2014

10-8-6-4-2 OHS

20 minutes to establish 10-8-6-4-2 max OHS


For time
5 snatch, 115/85
20 DU or lateral hops
10 snatch, 115/85
40 DU or lateral hops
15 snatch, 115/85
60 DU or lateral hops

Post total of all loads and time to comments.

Monday, November 24, 2014

Max Clean & Jerk

20min to establish max clean and jerk


For time:
25 Burpees
25 power clean, 135/95
25 Burpees
EMOM do 7 Wallballs, 20/14

On 3-2-1 go, begin doing Burpees. At 1:00, complete 7 WB. Continue with Burpees and power cleans. Each minute do 7 WB. Post max C&J load and time to comments.

Sunday, November 23, 2014

Saturday, November 22, 2014

Friday, November 21, 2014


Come to Open Gym tomorrow and leave with a gift for yourself or someone you love!  
• Winter Smooth Hand Scrub
• Candy Cane Bath Salts

100 Russian KBS for time. 2/1.5pd
Penalty: Every time you set the KB down, complete 5 chin ups (grip the bar with palms facing you).

Post time and number of penalties to comments.

Thursday, November 20, 2014

Ring Dip x 5

15 minutes to establish 5RM Ring Dip


2 x 5 min AMRAP. Rest 1 minute between AMRAPs.
50 Wallball shots, 20/14 [VIDEO]
100 Double Unders
As many Muscle Ups as possible

Post max load and total reps to comments. Compare to 10/8/13 and 3/20/14.