Monday, December 22, 2014

Overhead Squat

5 Rounds for Time
Run 400m (12 Wall Touches)
15 Overhead Squats (95/65 lbs)

*Scale Overhead Squats by standing as close to the wall as possible and perform OHS with a PVC pipe. If that isn’t possible, then perform the OHS with just your arms over your head while standing as close to the wall as possible. If your mobility doesn’t allow for either of those options, you may perform Front Squats.

Saturday, December 20, 2014

8 AM
Open Gym

9 AM
Partner WOD

Complete the Following for Time
100 Bar-Facing Burpees
100 Clean & Jerks (95/65 lbs) (Rx+ 115/75 lbs)

As Partner A begins the work, Partner B will complete 2 Rounds of:
10 Toes Through Rings
15 Wall Balls (20/14 lbs)

Once Partner B finishes his/her 2 Rounds of work, the partners will switch roles. Continue to do so until all 100 Bar-Facing Burpees and 100 Clean & Jerks are completed.

10 AM
Hero WOD


3 Rounds for Time
30 Wall Balls (20/14 lbs)
30 Sumo Deadlift High-Pulls (75/55 lbs)
30 Box Jumps (24/20″)
30 Push Press (75/55 lbs)
30 Calorie Row
30 Push-ups
10 Bodyweight Back Squats


U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Friday, December 19, 2014

12 Days of Fitness
(perform the workout like the song: 1, 2-1, 3-2-1, 4-3-2-1, etc.)
Complete the Following for Time
1 Power Snatch (155/105 lbs) (Rx+ 185/125 lbs)
2 Ring Muscle-ups
3 Burpee Box-Overs (30/24″)
4 Pistol Squats (R=1,L=2)
5 Power Cleans (155/105 lbs) (Rx+ 185/125 lbs)
6 Toes to Bar
7 KB Swings (55/35 lbs) (Rx+ 70/55 lbs)
8 Alternating Plate Push-ups (45/35 lbs) (R=1,L=2)
9 Front Squats (155/105 lbs) (Rx+ 185/125 lbs)
10 Handstand Push-ups
11 Jump Switch Lunges (R/L=1)
12 DB Hang Squat Clean Thrusters (35/25 lbs) (Rx+ 55/35 lbs)

*scale Muscle-ups with 8 Ring Rows
*scale HSPU with DB Strict Press or Hand-Release Push-ups

Saturday, December 13, 2014

8 AM
Open Gym

9 AM
*Since the 10 AM Hero WOD is canceled for WOD Enhancement with our very own Dr. Dani Engle, we will be combining the two and doing a Partner Hero WOD.*

“War Frank”

3 Rounds for Time
25 Muscle-ups
100 Air Squats
35 GHD Sit-ups

*You may partition the Muscle-ups however you’d like, but the Air Squats and GHD Sit-ups must be completed by both partners.
*Scale Muscle-ups with Pull-ups x 3.
*We will substitute Partner Sit-ups with a MedBall for the GHD Sit-ups. A rep will not be counted until both partners have completed a Sit-up with the MedBall. However, when you do not have the MedBall you will simultaneously perform a regular Sit-up.


Captain Warren A. Frank, 26, of Cincinnati, OH, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan.

He is survived by his wife, Allison, and daughters, Sophia Lynn and Isabella Grace.

10 AM
WOD Enhancement with Dr. Dani Engle. The discussion is free and many of the owners and coaches plan to attend. We hope to see you there!

Friday, December 12, 2014

Complete the Following for Time
15 Wall Touches
30 KB Swings (55/35 lbs) (Rx+ 70/55 lbs)
30 Ring Dips
100 Double Unders
25 Plate Push-ups (45/35 lbs)
50 Sit-ups
5 Rope Climbs
50 Sit-ups
25 Plate Push-ups
100 Double Unders
30 Ring Dips
30 KB Swings
15 Wall Touches

*Scale Double Unders with Power Jump Singles
*Use two plates for the Plate Push-ups (one hand on each plate) and for the movement to be considered Rx, the chest must touch the floor at the bottom.
*Scale Rope Climbs with Ring Rows x 5 or Rope-ups x 3 if the class size allows it.