Thursday 6/21/2012

Announcements:

  • Summer Challenge 2012 & Current Standings
    Last day to complete your PR’s, goals and your After pics will be on Thursday, June 21. Winners will be announced on Friday, June 22 at 7pm. Leads are changing everyday, so dont wait until the last minute! Strive for those PR’s and goals!!
    Seasoned Members Group: Ben with 10 PR’s and 6 goals for the men and Nancy with 11 PR’s and 8 goals for the women. Close behind is Vic with 9 PR’s and 6 goals for the men and Jen G. with 10 PR’s and 8 goals.
    New Members Group: Both Eric G. and Joel are tied with 9 PR’s and 6 goals for the men and Mariela with 10 PR’s and 4 goals for the women. Close behind is Joe with 8 PR’s and 3 goals for the men and Veronica E. with 9 PR’s and 5 goals for the women.

Active Recovery/Rest Day! Make up a missed WOD or practice skill and/or goals.

Wednesday 6/20/2012

Announcements:

  • Summer Challenge 2012 & Current Standings
    Last day to complete your PR’s, goals and your After pics will be on Thursday, June 21. Winners will be announced on Friday, June 22 at 7pm. Leads are changing everyday, so dont wait until the last minute! Strive for those PR’s and goals!!
    Seasoned Members Group: Ben with 10 PR’s and 5 goals for the men and Nancy with 11 PR’s and 8 goals for the women. Close behind is Vic with 9 PR’s and 5 goals for the men and Jen G. with 10 PR’s and 8 goals.
    New Members Group: Both Eric G. and Joel are tied with 9 PR’s and 6 goals for the men and Mariela with 10 PR’s and 4 goals for the women. Close behind is Joe with 8 PR’s and 3 goals for the men and Veronica E. with 9 PR’s and 5 goals for the women.

Skill: Turkish Get-up

WOD: 4 rounds for time

16x Russian twists (m:45# plate/f:25# plate)
24x KBS (m:55#/f:35#)
400m weighted run (m:45# plate/f:25# plate)

Tuesday 6/19/2012

Announcements:

  • Summer Challenge 2012 & Current Standings
    Last day to complete your PR’s, goals and your After pics will be on Thursday, June 21. Winners will be announced on Friday, June 22 at 7pm. Leads are changing everyday, so dont wait until the last minute! Strive for those PR’s and goals!!
    Seasoned Members Group: Ben with 10 PR’s and 5 goals for the men and Nancy with 11 PR’s and 8 goals for the women. Close behind is Vic with 9 PR’s and 5 goals for the men and Jen G. with 10 PR’s and 8 goals.
    New Members Group: Both Eric G. and Joel are tied with 9 PR’s and 6 goals for the men and Mariela with 10 PR’s and 4 goals for the women. Close behind is Joe with 8 PR’s and 3 goals for the men and Veronica E. with 9 PR’s and 5 goals for the women.

Strength: Front squat 3-3-3-3-3-3x

WOD: 100 Thrusters for time (m:95#/f:65#)

Must perform 15 double-unders at the top of every minute until 100 thrusters are complete.

Monday “Maricel’s Bday WOD” 6/18/2012

Announcements:

  • Summer Challenge 2012
    Last day to complete your PR’s and goals will be on June 21. We will begin taking your After pics on Monday, June 18. Winners will be announced on Friday, June 22 at 7pm. Leads are changing everyday, so dont wait until the last minute! Strive for those PR’s and goals!!

Skill: GHD Sit-ups

Maricel’s Bday WOD: AMRAP in 15 minutes of

8x Burpees
16x Toes to bar
21x Box Jumps (m:24″/f:20″)

Sunday “Father’s Day” 6/17/2012

Announcements:

  • BOX CLOSED FOR FATHER’S DAY!
  • Summer Challenge 2012
    Last day to complete your PR’s and goals will be on June 21. We will begin taking your After pics on Monday, June 18. Winners will be announced on Friday, June 22 at 7pm. Leads are changing everyday, so dont wait until the last minute! Strive for those PR’s and goals!!

WOD: Spend as much time with your Dad!

Saturday 6/16/2012

Announcements:

  • This Sunday’s WOD is to spend as much time with your Dad! Therefore, the box will be closed on Father’s Day!
  • Summer Challenge 2012
    Last day to complete your PR’s and goals will be on June 21. We will begin taking your After pics on Monday, June 18. Winners will be announced on Friday, June 22 at 7pm. Leads are changing everyday, so dont wait until the last minute! Strive for those PR’s and goals!!

Team WOD: AMRAP 20min

Pistols (alternating)
Hang power Snatch (m:95#/f:65#)
Row for calories
Toes to rings
Sled push (rotation clock)

Friday 6/15/2012

Announcements:

  • This Sunday’s WOD is to spend as much time with your Dad! Therefore, the box will be closed on Father’s Day!
  • Summer Challenge 2012
    Last day to complete your PR’s and goals will be on June 21. We will begin taking your After pics on Monday, June 18. Winners will be announced on Friday, June 22 at 7pm. Leads are changing everyday, so dont wait until the last minute! Strive for those PR’s and goals!!

Strength: Max pull-ups

WOD: AMRAP in 15 minutes (ladder format)

3x Pull-ups, 6x Hand-release push-ups, sprint to fence & back
6x Pull-ups, 12x Hand-releaes push-ups, sprint to fence & back
9x Pull-ups, 18x Hand-release push-ups, sprint to fence & back
12x Pull-ups, 24x Hand-release push-ups, sprint to fence & back
15x Pull-ups, 30x Hand-release push-ups, sprint to fence & back
and so on…

Thursday 6/14/2012

Announcements:

  • Congrats to Eric G’s on his first Muscle-up!
  • Summer Challenge 2012
    Last day to complete your PR’s and goals will be on June 21. We will begin taking your After pics on Monday, June 18. Winners will be announced on Friday, June 22 at 7pm. Leads are changing everyday, so dont wait until the last minute! Strive for those PR’s and goals!!

Active Recovery/Rest Day! Make up a missed WOD or practice skill and/or goals.

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Wednesday 6/13/2012

Announcements:

  • Congrats to Joel, Don and Eric G’s first muscle-up!! (Eric’s video coming soon:-)
  • Summer Challenge Current Standings
    Seasoned Members Group: Ben with 9 PR’s and 5 goals for the men and Nancy with 9 PR’s and 7 goals for the women. Close behind is Vic with 8 PR’s and 3 goals for the men and Jen G. with 7 PR’s and 5 goals.
    New Members Group: Eric G. with 9 PR’s and 4 goals for the men and Mariela with 8 PR’s and 2 goals for the women. Close behind is Joel with 8 PR’s and 4 goals for the men. A handful of other notables not too far behind with 1 week to make your move. Plenty of time to beat your PR’s, achieve those goals and easily take the lead!!

Strength: Max L-sit hold

WOD: 4 Laps of the below for time:

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Tuesday 6/12/2012

Announcements:

  • Summer Challenge Current Standings
    Seasoned Members Group: Ben with 8 PR’s and 4 goals for the men and Nancy with 9 PR’s and 7 goals for the women. Close behind is Vic with 7 PR’s and 2 goals for the men and Jen G. with 7 PR’s and 5 goals.
    New Members Group: Eric G. with 8 PR’s and 4 goals for the men and Mariela with 8 PR’s for the women. Close behind is Joel with 7 PR’s and 4 goals for the men. A handful of other notables not too far behind with 1 week to make your move. Plenty of time to beat your PR’s, achieve those goals and easily take the lead!!

Skill: Practice goals

WOD: 3 rounds for time

Round 1:
30x Wall balls (m:20#/f:15#)
40x Back extensions
50x Sit-ups
60x Double-unders

Round 2:
20x Wall balls (m:20#/f:15#)
30x Back extensions
40x Sit-ups
50x Double-unders

Round 3:
10x Wall balls (m:20#/f:15#)
20x Back extensions
30x Sit-ups
40x Double-unders