Search

Site Search

Athlete Search

WOD Search

Photo Search

Additional References
Whiteboard

 

 

 

Athlete Profiles
  • A (3)
  • AWOL (3)
  • B (8)
  • C (2)
  • F (3)
  • H (1)
  • J (3)
  • K (4)
  • L (1)
  • M (2)
  • P (3)
  • R (1)
  • S (5)
  • T (1)
  • W (3)
  • Z (1)

Workout of the Day - Monday, November 20

Warmup

3 rounds

Squat

Rope climb

Handstand

Hollow rock

Jump rope

 

WOD

"Coffland" - modified

Hang from a bar for 6 minutes.

Every time you break, perform:

400-meter run

30 push-ups

 

Post time to comments.

I had every intention of putting Crystal's picture up for this workout... but freaking Pat was out of his mind today, finishing his first hang at 3:30. Jay, who only managed a pitiful 2-min hold on his first set, came in to see the old man still hanging and yelled, "What the %#@& Pat?!?"

Workout of the Day - Sunday, November 19

Warmup

Pull-up

Hollow rock

Squat

Kb swing

Jump rope

 

WOD

Complete as many rounds as posible in 15 minutes of:

Backpedal gasser shuttles in parking lot (down&back twice)

*split into teams of two, while one partner runs, the other repeats rounds of 4 hang power snatch and 4 high box jumps

 

Post rounds completed to comments.

This would look really weird if everybody was running forward.

Workout of the Day - Friday, November 17

Warmup

3 rounds

Squat

Hollow hold

Kb swing

Jump rope

Ring row

Push-up

 

WOD

42-30-18 reps for time of:

Wall-ball shots, 20-lb. ball

GHD sit-ups

 

Post time to comments.

One of the downsides (or upsides, depending on how you look at it) of the secret GHD is you need to find creative ways to get out of the middle sometimes. Not easy when you're a big burly boy like Jacob.

Workout of the Day - Thursday, November 16

Warmup

3 rounds

Kb swing

Squat

Jump rope

Hollow hold

Handstand

 

WOD

5 rounds for time of:

50-lb. dumbbell thrusters, 15 reps

50 double-unders

15-ft. rope climb, 3 ascents

 

Post time to comments.

Summer rookie (but not 10 amer) Olivia Harbert has been back in action this week! Let's hope it keeps up.

Workout of the Day - Tuesday, November 14

Warmup

3 rounds

Jumping lunge

Hollow hold

Jump rope

Handstand

 

WOD

Split jerk 1-1-1-1-1-1-1 reps

 

Compare to 3/11/2016

Post loads to comments.

The boys at the 6:30 session stayed about 20 minutes extra to work on getting the timing right for the split jerk. They were very patient with my vague and confusing coaching.