Benchmark Friday WOD: “Helen” 3 Rds For Time: Run 400 meters 21 KB Swing 55#/35# 12 Pull Ups Extra Credit: 125 Sit Ups (anyway you can get you just don’t stop) Results: Jake: 12:52 as Rx’d Andrea: 14:18(1st round 35lbs, 2nd/3rd with 20lbs.  3 band assist pull up) Aaron 14:19 as Rx’d Court: 13:46 as Rx’d George: 16:00 as Rx’d Brandon: 9:06 as Rx’dRead more

WOD: 4 Rds for Time of: 25 Single Arm DB Snatch Rt Arm 45#/25# Run 100 Meters Forwards Run 100 Meters Backwards 25 Single Arm DB Snatch Lt Arm 45#/25# Run 100 Meters Forwards Run 100 Meters Backwards Extra Credit: 3 Rds Not for Time of: 20 Evil Wheel 20 Good MorningsRead more

WOD: 3-3-3-3-3 Overhead Squat * Find your 3 rep max Overhead Squat, let the first two sets be solid working sets.  Try and aim for your PR around set 4, and get that new PR at 5. Make sure you concentrate on good form and technique, push your shoulders to the ears and create that shelf.  Push the butt back hard and control the decent down, drive the knees out and once you hit the depth drive out of the heels towards the top.  When finished with WOD: 3 Rds for time of: 15 Overhead Squat 45#/15# 15 Step Ups 45#/15# 15 Lateral Lunge 45#/15# 15 Overhead walking Lunge 45#/15# 15 Reverse Lunge 45#/15# Results: George 50-55-60-70-75 PR (17:31 Rxd) Jay 15-25-30-35-40 (20:00 15#) Athena 15-15-15-15-20 (17:41 Rxd) Rick 55-65-75-85f-85f (21:30 Rxd) Jolene 25-30-35-40-45f (16:59 Rxd) Jake 75-95-95-100-105 (18:51 Rxd) Aaron 115-135-145-155-165-175 PR (16:29 Rxd) Amie 45-55-55-65-75-85f (17:20) Andrea 45-55-65-75-85-95...Read more

WOD As many rds as possible in 10 minutes of: 5 Hang power Clean 95#/65# 5 Ring Dips Rest 3 minutes than do as many rds as possible in 10 minuts of: 5 Push Jerk 85#/55# 5 Pull Ups Results: Aaron 10+8 Rxd, 10+5 Rxd Jake 12 (85), 10+5 Rxd Cory 10+5 (55) Brian 10 (55) Charli 6+5 (45) A.B. 7+5 Rxd Rick #2 11 (75)Read more

Strength: 5 Rds Not for Time: 8 Bench Press  10 Strict Reverse Grip Pull Ups WOD: “Cardio Gone Bad” 3 Rds 1 Min ea exercise: Row (Calories) Mountain Climbers 20 yard Shuttle Run Burpees Rest *With a continuous clock perform ea. exercise for the duration.  Coach will indicate when to rotate stations, move immediately to the next station and start working in order to get a good score. Stretch and Mobility work with time remaining Results: Strength Jake 145 x 4, 155 Aaron 185 x 4, 195 George 145 x 5 Cory 120, 135 x 3, 125(5) Athena 45, 55 x 4 Jay 65, 75 x 4 Russ 95, 115, 135, 145, 125 Rick 95, 115, 135, 145, 155 ED 45, 65, 85, 105 x 2 Jolene 45, 50, 55, 65, 70 WODRead more