Archive for August, 2011

mainsite wod

Wednesday, August 31st, 2011

A triplet of badass girls!


Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Rest day/am wod

Tuesday, August 30th, 2011

AM yesterday’s make up day.  Enjoy your rest day!

Open WOD

Monday, August 29th, 2011

Erin on the last day of competition. WOD #4

It’s up to you! Make up a WOD you missed or want to do, work on some lifts, or skills that you are not good at.

I also posted pictures from the second day of competition on FB.

RG will be running Sunday’s WOD

Saturday, August 27th, 2011

If RG running a WOD you know it’s gonna be heavy! Have fun with the lifts.

I posted some pics from this weekend’s competition on facebook.

Climb Annie climb!

Saturday, August 27th, 2011

2 rope climbs
Annie- 50,40,30,20,10 du’s &su’s
2 rip climbs

Am wod/rest day

Friday, August 26th, 2011

Am wod/ rest day-

Bring socks for tomorrow’s wod! Looks like Annie and the rope meet!

P-bar work

Thursday, August 25th, 2011

What a fit crerw!

5 rounds
L sits
Post longest time


10 min AMRAP
3 man makers 35/25
5 ring dips


rope climb.
Time to get ready for the 31 hero WOD

Move your body!

Wednesday, August 24th, 2011

This came from a master’s WOD off of CF- thanks GF!

10 burps
20 pullups
30 box jumps
40 situps
50 du’s
40 situps
30 box jumps
20 pullups
10 burps

Rest day/am wod

Tuesday, August 23rd, 2011

AM crew will do yesterdays or makeup wod.

lots of barbell work

Monday, August 22nd, 2011


Deadlift, hang power clean, front squat, push jerk  (95/65)

old times were M 21:20rx, H 15:49rx, RD 18:02rx, AD 20:54rx