Thursday, April 17, 2014

Bench press work


Meet upstairs at 1610

Warm up:
PVC stretch
10 squats
10 sit ups
10 superman
10 pushups
Row 250 meters

Bench press: 5-5-4-4-3-3-3-2-2-2-1

Wednesday, April 16, 2014

WOD with some dumbbell snatches


Meet upstairs at 1610

PVC warm up
1000 meter row
200 single unders

4 Rounds of:

20 One handed Dumbbell snatches (10 each side)
15 KBS
20 Box Jumps

Tuesday, April 15, 2014

Core With a Little Running


Meet upstairs at 1610
Row 500 meters

Then the following at the center atrium:
20 meter bear crawl
20 meter toe touch
20 meter crab walk
20 meter run

Meet downstairs for 3 Rounds of:
15 Knees to elbow
6 plyo pushups
Run 200 meters

Monday, April 14, 2014



Meet downstairs at 1610

PVC warm up
Run 400 meters

EMOM 10 minutes of:
10 pushups
10 KBS


3 Rounds of:

10 pull ups
10 front squats
10 burpees

Wednesday, April 9, 2014

2014-04-09 Filthy Fifty!!

Wednesday, March 9, 2014

Meet downstairs for the warm-up

Run 400 followed by stretching led by Kevin or Lisa


Filthy Fifty

50 Repetition of the following movements, in order.

Box Jumps
Kettle bell swings
Walking lunges (each step counts as a rep)
Knees to elbows
Push Press 75/45
Good mornings  45/Scale as needed
Wall Balls
Double Unders (or 100 singles)

See you there.

Monday, April 7, 2014

2014-04-07 Helen

Warm up

200 Single Unders, then

Death by 10 meters!



3 Rounds of :

Run 400
21 KBS
12 Pull ups

Sunday, April 6, 2014

Some Sunday Motivation

What are folks doing this rainy Sunday?  Some folks are meeting at Impact in Gladstone to do BJJ at 11.  Maybe you are hitting the streets for a run.  Maybe this is a good active recovery day for you.  Make it count. 

Here is some fun to get you moving!

And Naudi Aguilar apparently doesn't like CrossFit or is trying to distinguish his brand, but it's still pretty cool and looks like fun, so he can call it whatever he likes.