Thursday 07/24/14

"The Crucible"
25 Pull-ups
50 Deadlifts, 135#/95#
50 Push-ups
50 Box Jumps, 24"/18"
50 KTE
50 Wall Ball Shots, 20#/14#
Run 400m
25 Pull-ups

"The Crucible" is modeled after a workout called "The 300," which is a workout that was performed by some of the actors and stuntmen involved in the movie "The 300." The reps add up to a total of 300, and there is a 400m run added in there for extra fun!

Please take care to scale this WOD appropriately so that A) you avoid injury and maintain great form for EVERY rep and B) you finish the WOD in 30 minutes or less.

Compare to 07/11/13.

Finale: Spend at least 10 minutes mobbing whatever YOU need to take care of. This is time well-spent!

Christine and Diana showing up and doing the work

Wednesday 07/23/14

Barbell Group

Scott and Candace are a blur during a metcon

Tuesday 07/22/14

Endurance Class


Meet at CHS!

For time:
25 Jumping Squats
400m run
7 rounds of:
5 Push-ups
10 Lunges
400m run
25 Jumping Squats


Monday 07/21/14

BBG (off) Skill:
DU's or TU's and Strict Pull-ups

2 x 5
1 x 5+

4 RFT of:
400m Med ball carry, 20#/14#
20 Wallballs, 20#/14#
10 Burpees
Compare to 07/30/12.
Leave the med balls downstairs INSIDE the door to outside. Carry them to the dumpster and back.

Finale: Mob shoulders for 2 minutes each.

Lori showing some serious core strength

Saturday 07/19/14

BBG (off) Skill:
L-sits and Dips

Back Squat
2 x 5
1 x 5+

With a continuously running clock do one clean and jerk the first minute, two clean and jerks the second minute, three clean and jerks the third minute...continuing as long as you are able. The prescribed weights are 135# for men and 95# for women.

Use as many sets each minute as needed. The cleans are squat cleans, and the jerk can either be push or split.
Compare to 07/21/10.

Finale: Complete 50 Push-ups in as few sets as possible.

Steve shows a nice lifted chest on his bench press

Thursday 07/17/14

BBG (off) Skill:
Snatch - work up to a heavy single

1 x 5

For time:
800m run
30 OHS, 95#/65#
400m run
20 OHS, 95#/65#
200m run
10 OHS, 95#/65#
Compare to 07/26/10.
Scale appropriately. There are a lot of OHS, so be sure you can string together a lot of them in a row for your first few rounds.

Finale: Spend 2 minutes per shoulder mobbing.

Tyler gettin low

Wednesday 07/16/14

Barbell Class

Mike and Tyler both showcase nice form

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