Wednesday, 17 July 2013



25 Push-Ups

15 Snatches (75/50)

15 Box Jumps (30/24″)

25 Sit-Ups

400m Run


4 rounds

For time


Post time to comments

Similar to June 30, 2010

Monday, 24 June 2013



Just a reminder: Thursday night OPEN GYM is a fantastic time to come in & commit a solid hour to working skills/goals.


“Chuck Norris”


Complete as many rounds as possible in 20 minutes of:

5 Handstand Push-ups

7 Snatches (135/93)

Run 200m


Post total rounds and extra reps to comments


Compare to May 23, 2012

Wednesday, 19 June 2013


Strength WOD:



1-rep max

(20 minute time cap)




Main WOD:


“60% of the time, works every time”


10-9-8-7-6-5-4-3-2-1 rep rounds of:

Power Snatch (60% of 1-rep max)




For Time


Post 1-rep max and WOD time to comments


**Standard for Supermans. Lie on your stomach with legs and arms extended. Simultaneously raise both arms and both legs into a “superman” position. Pause at the top, holding that position for a distinct period, then lower back to the floor. Take your time with this exercise, don’t fly through it (pun intended).