Workout of the Day

There are other pages to check out along with the wods. I’m trying to post some of the pictures I’ve taken lately. They will be posted on the inspiration blog section. I’m eventually going to post the paleo banana bread recipe that people have tried on the nutrition page of the blog. I’m having a…

MONDAY 3-25-13 AMRAP in 12 minutes: 4 Shoulder Press (75, 55) 8 Sumo Deadlift High Pull (75, 55) 12 Front Squat (75, 55) *pick the weight that you need and use one bar for all of the lifts. TUESDAY 3-26-13 CrossFit Games Open 13.3 AMRAP in 12 minutes: 150 Wall Ball Shots (20, 14) 90…

I finally got my act together and have the wods with me while I’m sitting at the computer. Sorry about the delay. Now that they are all posted, enjoy the week. MONDAY 3-18-13 3 Rounds for time: 50 yards (50’x3, there and back and there again) Barbell Overhead Walk (185, 135) 30 yards (50’x2, there…

You have found the website and the wods for the week! Here they are for all who want to check them out before they get to the gym.  MONDAY 3-11-13 “Adrian” 7 Rounds for time: 3 Forward Rolls (may substitute Burpees) 5 Wall Climbs (may substitute kick-ups on the wall) 7 Toes to Bar 9…

MONDAY 3-4-13 5 Rounds for time: ~100 meter Shuttle Run* 100′ Walking Lunge-from one wall to the other and back 30 Squats *Run from 1-2 and back 1-3 and back 1-4 and back 1-5 and back touch one hand to the floor and one foot over the line TUESDAY 3-5-13 7 Rounds for time: 35…

Thanks to everyone who made our anniversary dinner a success. There were 37 people who came and joined in the party at least for a short time. You are the reason we have a gym to celebrate with and I appreciate everyone of you. MONDAY 2-25-13 AMRAP in 7 minutes: 7 Deadlift (315, 215) 50′…

MONDAY 2-18-13 AMRAP in 15 minutes: 10 KB Swings (70, 53)* 10 Box Jumps (24) 10 Ring Dips *try heavy and high and get fewer rounds. TUESDAY 2-19-13 Power Clean* 1-1-1-1-1-1-1 *not a full squat under the bar “Grace” 30 Clean and Jerk (135, 95)** **full squat under the bar “Baby Grace” 30 Hang Power…

MONDAY 2-11-13 “Annie” For time: 50-40-30-20-10 Double Unders* Sit-ups *If you can’t do very many Double Unders but you can do some, try them all and count each attempt. If you can’t get any Double Unders do 3:1 Singles TUESDAY 2-12-13 Shoulder Press 3-3-3-3-3-3-3 Mom wod: 5 Rounds for time: 10 Shoulder Press (75) 10…

MONDAY 2-4-13 3 Rounds for time: 30 Pull-ups 30 Deadlift – 155#* 30 Box Jumps – 24″* * try to scale only as needed TUESDAY 2-5-13 7 Rounds for time: 10 Med Ball Cleans 10 Burpees WEDNESDAY 2-6-13 “Gwen” 15-12-9 Clean & Jerk (choose your own weight) Touch and go on the floor only, no…

MONDAY 1-28-13 For Time: 15 Thrusters (135, 95) Row 250 meters 20 Thrusters (95, 65) Row 500 meters 30 Thrusters (65, 45) Row 1000 meters TUESDAY 1-29-13 3 Rounds for time: 25 Dumbbell Shoulder Press (45, 30) 20 Double Unders WEDNESDAY 1-30-13 “Sean” 10 Rounds for time: 11 Chest to Bar Pull-ups 22 Front Squats…