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Author Archives: Justin

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Monday, September 22nd

Posted on by Justin

Deadlift 4
-heavy, but not maximal

“Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

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Tuesday, September 16th

Posted on by Justin

OTM 7
Power Snatch 2

Teams of 2
Team 4000m Row (switch every 500m)
- perform 5 strict Pull-ups while your partner rows

Extra Credit:
3 x Max Strict HSPUs

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Monday, September 15th

Posted on by Justin

Back Squat 2

“2014 30-day Paleo Challenge Test WOD”
10 Power Cleans (135/95)
15 Pull-ups
10 Front Squats
20 Burpees
10 Back Squats
20 Burpees
10 Front Squats
15 Pull-ups
10 Power Cleans

Extra Credit:
400m Run
-rest 2 minutes
800m Rune
-rest 2 minutes
400m Run

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Monday, September 8th

Posted on by Justin

Back Squat 3

3 Rounds
400m Run
21 Wallballs
12 Pull-ups

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Saturday, September 6th

Posted on by Justin

Shoulder Press 1

5 rounds on the 5 minute start interval of:
400 meter run
15 Push-ups
12 Wallballs

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Tuesday, September 2nd

Posted on by Justin

Back Squat 4

21 Front Squats (135/95)
21 KB Swings
400m Run
15 Front Squats
15 KB Swings
400m Run
9 Front Squats
9 KB Swings
400m Run

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Monday, September 1st

Posted on by Justin

“Hollyman”
30 Rounds for time of:
5 Wallballs
3 Handstand Push-ups
1 Power Clean 225

- performed as a partner WOD

Only one class today, @ 9am. See you all there!

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Monday, August 18th

Posted on by Justin

Paused Front Squat 3
- 3 second pause at bottom

1000m Row
-then
7 Rounds
7 Front Squats (95/65)
7 Burpees

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Tuesday, August 12th

Posted on by Justin

“Fight Gone Bad” – ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push Presses (75/55)
1 min Row (Calories)
1 min Rest

Extra Credit / Skill:
Freestanding handstand holds / FSHSPUs

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Monday, August 11th

Posted on by Justin

1 Power Clean + 3 Front Squats

20 minutes of Death by Power Clean & Front Squat (95/65)
1st minute: perform 1 Power Clean
2nd minute: perform 2 Front Squats
3rd: perform 3 Power Cleans
4th: 4 Front Squats

Until failure
then restart until the 20 minute time cap.

Extra Credit:
800m Run
600m Run
400m Run
200m Run
Work:Rest 1:1

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