Author Archive

 •  Apr 03, 2014

Friday – 040414 – Push Press, Shuttle Sprints…

The secret to Paul's leg strength...

The secret to Paul’s leg strength…

Push Press:

3 x 5

EMOM – 10 Minutes:

6 Push Press (115/83)
(6) 10 M Shuttle Sprints


Lat Smash

Post thoughts to “comments”.  

 •  Apr 02, 2014

Thursday – 040314 – Snatch, Muscle-ups…

Abby showing you what it means to keep a bar close...

Abby showing you what it means to keep a bar close…

Pre-WOD Mobility:

Banded Shoulder Stretch

For Load - 3 Pos. Snatch:

Floor, Below Knee, Above Knee

10 Rounds for time:

1 Snatch (AHAP)
3 Muscle-ups

Post thoughts, times, heaviest and lightest loads to “comments”.  

 •  Apr 01, 2014

Wednesday – 040214 – Back Squat…

Mary W. demonstrating solid active shoulders...

Mary W. demonstrating solid active shoulders…

Pre-WOD Mobility:

Pigeon Pose (2 min. per side)

Back Squat:

5 x 5

Compare with 122713


Quad Smashing

Post thoughts and times to “comments”.

 •  Mar 31, 2014

Tuesday – 040114 – Row, Pistols, Shoulder to OH, TTB…

Post 14.5 at SLP...

Post 14.5 at SLP…

Pre-WOD Mobility:

Calf & Ankle Stretch

For time:

1500 M Row
50 Pistols
50 Shoulder to OH (115/83)
50 TTB

Post thoughts and times to “comments”. 

 •  Mar 30, 2014

Monday – 033114 – Deadlift, Diane…

14.5 at SLP...

14.5 at SLP…


1 x 5


21-15-9 reps for time:

Deadlift (225.163)


Lumbar Smash (lax ball)

Post thoughts and times to “comments”.  

 •  Mar 29, 2014

Sunday – 033014 – Open WOD 14.5…

Rich Froning completes 14.5 in 8 minutes and change…

Open WOD 14.5

21-18-15-12-9-6-3 Reps for time:

Thrusters (95/63)
Bar Facing Burpees

Post thoughts and times to “comments”. 

 •  Mar 28, 2014

Saturday – 032914 – Double-unders, Wheelbarrow, Broad Jumps…

Who will try it?

In teams of two:

4 Cycles:

2 Rounds:

35 Double-unders (each)
30 M Wheelbarrow Carry (each)
30 M Chained Squat Broad Jumps

One partner works at a time during the double-unders (2:1). For the wheelbarrow carry, holders must have hands on the shoes of the athlete acting as the wheelbarrow. For broad jumps, athletes must hold hands and cannot break the chain during the jumps.

Rest 3 minutes between rounds.

Post thoughts and times to “comments”.  

 •  Mar 27, 2014

Friday – 032814 – Power Clean, WB Shots, Box Jumps…

SCHEDULING NOTE – There will be no 6PM class today due to the Open event at 7pm. Evening On-Ramp will go at 6pm.

Power Clean:

5 x 3

3 rounds for time:

21 WB Shots (20/14)
15 Power Clean (135/93)
9 Box Jumps (32/28)

Post thoughts and times to “comments”.  

 •  Mar 26, 2014

Thursday – 032714 – Strict Press, Pull-ups…

It’s possible this has already been posted. But just in case, here’s what a 308 lb. strict press
looks like. And after a power clean, no less!

7 Rounds, not for time:

5 Strict Press (AHAP)
5 Strict Pull-ups (AHAP)

Each round must sum to ten total reps. If in any given set of either movement the athlete fails, then the set is terminated and the reps must be made up on the corresponding movement. Example: the athlete overloads on the strict press and only completes four of the five prescribed reps – they are not obligated to add one rep to their set of pull-ups for that round. This rule works both ways. The scores will be the lowest weight used during a complete set of five and five.


Rotator Cuff Strengthening

Post thoughts and loads to “comments”.  

 •  Mar 25, 2014

Wednesday – 032614 – Good Morning, Run, Deadlift, HSPU…

Mike S...

Mike S…

Pre-WOD Mobility:

Hamstring Flossing

Weighted Good Mornings:

4 x 5

For time:

400 M Run
45 Deadlifts (225/163)
400 M Run


Planter Fascia Smashing

Post thoughts and times to “comments”.