Wednesday, March 31, 2010


This Hero WOD is in honor of Chief Petty Officer Nate Hardy who was killed February 4th 2008 during combat operations in Iraq.



AMRAP in 20 Minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettle Bell Swings (2 pood/1.5 pood)

Tuesday, March 30, 2010



150 Wall Ball Shots for Time


100 Double Unders for Time

More Core

TABATA Squats: Bottom to Bottom


Back Squats (95/65)
Up and Overs

Back to Gymnsastics

AMRAP in 20 Minutes of:

2 Frog Hop Passes
5 Skin the Cats on Rings
15 Calf Raises on Balance Beam
1 Pass Plank Weight Pull
1 Dive Roll on Vault
3 Pull-up Pull-overs

Fast Friday

3 Rounds for Time:

40 Push Press (55/45)
30 Squats
20 Ring Dips
10 Double Unders

Thursday, March 25, 2010

Heaving Press Partner Challenge

Buy in: With a partner complete 50 Burpees with one person working at a time

Perform 5 rounds of 5 rep of the following exercise:

Clean, Press, Back Squat, Heaving Press (95/65)
One partner must hold plank position against wall while the other partner is lifting

Cash out: With a partner complete 50 Burpees with one person working at a time

TABATA Tuesday

 TABATA (20 seconds of work, 10 seconds of rest, 4 minutes):

Handstand Holds
Push Press (45/55)
KB Swings (53/30)
Box Jumps

Monday, March 22, 2010

6 month goal accomplished in 60 seconds

Just moments after Heather McClary told the class that her 6 month goal was to do a muscle-up, she walked up to the rings and nailed it on her first try of the day. Way to Go!



100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Plate WOD

Grab a bumper plate (45/25 lbs.)

AMRAP in 2o minutes of:

15 Walking Lunges
15 OH Squats
15 Sit-ups
15 Squat Press
15 Bench Press

If you set down the plate at any time you must row 200m

Pistols n' Pull-ups

For time:

25 Double-unders
25 Candle Stick to Jump


10-9-8-7-6-5-4-3-2-1 reps of:
Pistols (one legged squats)

finish with...

25 Double-unders
25 Candle Stick to Jump

Weakness Day

With a continuously running clock do 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, 4 reps the fourth minute............and continue until 20 reps on the twentieth minute.

Choose your weakest gymnastic movement for this exercise.

Rest time during the first 5 minutes will be spent doing single unders. 

Body Weight Deadlifts

Four rounds for time of:

10 Deadlifts (Bodyweight)
25 Box Jumps

Tuesday, March 16, 2010

Spring Skiing

4 Rounds of:

10 Deadlifts (Body Weight)
25 Box Jumps

Unlucky 7's

7 Rounds of:

7 Squat Cleans (65/95)
7 Pull-ups 
7 Burpees

Partner WOD

Find a Partner

Buy in: 50 Single-Unders

As a team of 2 complete the following:

100 Seconds of Handstand Holds (each)
100 Russian KB Swings w/ partner throw backs
100 Leg Throw Downs
100 Med Ball Passes 
50 Hamstring Push-ups

Cash out: 25 Tuck Jumps on vault mat

Work Every Minute

Every Minute on the Minute for 20 Minutes:

5 Deadlifts (95/135)
5 Toes to Bar
5 Ab Mat Sit-ups

Wednesday, March 10, 2010




Thrusters (65/95)