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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
18 CommentsA 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
14 CommentsHump 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
16 CommentsNow 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
19 CommentsNothing 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
15 Comments“Bull”
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
9 CommentsA 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 Boston.com’s “The Big Picture” delivers some … Continue reading
4 CommentsNaughty 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
8 CommentsLactic 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
9 CommentsJust 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
19 Comments