Monthly Archives: December 2010

Farewell, 2010

Friday 101231 “Murph“ For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or … Continue reading


A long 20 minutes

Thursday 101230 “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds completed to comments. Compare to 100818. If you are fit, then you can take it … Continue reading


Hump Day Rest Day

BLACK BOX WOD (current skill: back squat): back squat 1-1-1-1-1-1-1 Post loads to comments. BLOG ANNOUNCEMENT! By popular request, we’re reviving the “Black Box 30-Day Paleo Challenge” starting January 1st. Last January we did a challenge in which members could … Continue reading


Now you’ll appreciate regular pull-ups

Tuesday 101228 Seven rounds for time of: 185 pound Front squat, 3 reps 7 L-pull-ups Post time to comments. Compare to 100330. BLOG ANNOUNCEMENT! By popular request, we’re reviving The Black Box 30-day Paleo Challenge starting January 1st. Last January … Continue reading


Nothing Stops the WOD

THE WOD MUST GO ON!! We’re back on track, as of the 12:30pm lunch class. Monday 101227 Split Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 100902. Just remember, no one ever said your ring-dip face was gonna be … Continue reading



Sunday 101226 “Bull” Two rounds for time of: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile Post time to comments. U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st … Continue reading


A Christmas Miracle

Yes, Virginia, there is a Santa Claus: By popular request, the gym is open Christmas day from 9am to 1pm. * * * * * Jingle balls & reindeer games / The sugar alarm’s “The Big Picture” delivers some … Continue reading


Naughty or nice?

Friday 101224 “DT“ Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Post time to comments. Compare to 100408. The all-meat gingerbread house and other extreme … Continue reading


Lactic Legs

Thursday 101223 Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the … Continue reading


Just keep snatching

Wednesday 101222 “Randy“ 75 pound Power snatch, 75 reps for time. Post time to comments. Compare to 100603. The workout that time forgot Easy, economic visual feedback (on Oly or anything else) Coffee and salt roasted beets / Fish head … Continue reading

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