Monday, July 30, 2012

Ah, Push It

Push Press

Friday, July 27, 2012

Bucket List

In one short evening after the workout of the day, Dan Hehir checked off two big things on his "to do" list. His first feat was a 100lb Turkish Get-up that he achieved on his first try. Then, with a few simple coaching tips, he skyrocketed to the top of the rings with his first ever Muscle-up. Dan had been working on each of these goals before and after class each week. He is one of our hardest workers in the gym and we are glad to see all that hard work pay off. 

Just a Push, Hop and a Jump


Ring Push-ups
Candlestick Jumps
Grasshoppers (2 fer 1)

Wednesday, July 25, 2012

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed 7 CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Monday, July 23, 2012


With a partner, one person working at a time complete the following reps:

750m Row (partner must hold 135/95 in rack position)
75 Pull-ups (partner must hold 135/95 in hang position)
50 Burpees (partner must hold 95/65 in overhead position)
50 Thrusters (partner must hold top of ring support)
20 Rope Climbs to 15'

Max Jerk

Skill Work:

Back Levers


Push Jerk or Split Jerk

Friday, July 20, 2012

Leggy JT


Back Squats (135/95)
Med Ball Cleans (30/20)
Air Squats

While we were away on the Middle Fork

Nasty Girls

"Nasty Girls"
3 Rounds for time:

50 Squats
7 Muscle ups
10 Hang Power Cleans (135/95)

Tuesday, July 3, 2012

Two of my Favorite Girl WODs

10 Rounds of Cindy

5 minute rest

25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

5 minute rest

100 Sit-ups


Three Rounds for Time:

10 Reps of Ground to Overhead (95/65)
200m Shuttle Sprint