Monthly Archives: July 2007

The Horror. The Horror.

Wednesday 070801 For time: 50 Ring Dips Run 400 meters 50 Push-ups Run 400 meters 50 Handstand push-ups Run 400 meters Push-ups are honest push-ups. Handstand push-ups are “nose to floor”. Post time to comments.


New Beginners’ Policy / Class Schedule as of August 2007

If the 7pm classes fill up, we’ll add 8pm classes. If they don’t fill up, then we’ll keep it at one WOD class in the evenings. Beginners can keep taking Beginners classes as long as they want for free before … Continue reading


Holy Pullups, Batman!

Tuesday 070731 For time: Run 800 meters 40 L pull-ups Run 800 meters 40 Strict pull-ups Run 800 meters 40 Kipping pull-ups Post time to comments. I’m going to go to bed and think about how we can sub those … Continue reading


Get Up. Stand Up.

As many rounds as you can in 20 minutes of: 5 Turkish Get Ups each arm 10 KB Snatches each arm Men use 24kg. Women use 16kg. Others use 12kg. Post load and rounds to comments. “Historically, the TGU was … Continue reading


Olympic Lifting class is cancelled today.

Due to a scheduling issue, the OL class is temporarily canceled for the day (regular WOD classes on schedule). Come back next week Sunday to get some more!


“Oh, it’s nothing really, just the three bars of death”

No biggie, no worries. Friday 070727 “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. Post time to comments. Compare to … Continue reading


Cardiac A Rest Day

For time: 100 squats 25 Kettlebell Swings 24kg 25 Burpees 25 Pullups 25 Box Jumps 100 squats Post time to comments



The official WOD is Run 5 K Post time to comments. Compare to 070626. For those of you that venture into The Box: Since we only have one rower, we’ll be doing 1000m rows. If we have time we’ll do … Continue reading


“Don’t Push It, Jerk”

Tuesday 070724 Push Jerk 3-3-3-3-3-3-3 reps Post loads to comments. You can watch a demo of the push jerk on the main site here in Quicktime or here in Windows Media Player. Also check out this tri-panel of shoulder press … Continue reading



Monday 070723 “Helen” Three rounds for time: Run 400 meters * 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time to comments. Compare to 070414. *For running, you can sub 40 box jumps … Continue reading

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