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For time: 20 back squats – 135# (85#) 5 rounds of: 15 ring push-ups 15 kettlebell swings – 24kg (16kg) 20 back squats – 135# (85#) This WOD is bookended with back squats.  Do not include the 20 back squats in the 5 rounds of push-ups and kb swings. post times to comments: main site […]

This week had some decent challenges, a few PRs and a nice birthday WOD!  Even though we are seeing a trend in lower attendance, we are still getting good numbers… and those athletes are seeing tremendous results. This weekend was a super soaker!  Perfect for staying in, spending time with the family or friends, or

For time: 21 – 15 – 9 row – calories goblet squats – 32kg (24kg) push press – 115# (75#)   post times to comments: main site WOD

"BF"   Complete the following for time: 14 calorie row 6 rounds of: 7 deadlifts – 135# (85) 7 sumo deadlift high pulls – 135# (85#) 14 calorie row 6 rounds of: 7 hang cleans – 135# (85#) 7 front squats – 135# (85#) 14 calorie row 6 rounds of: 7 double unders 7 burpee box jumps post

RedShed Rest Day A wise turtle once said, "one often fulfills his destiny on the road he takes to avoid it."  I think he meant that you need to use Thursdays to visit the shed and PRACTICE!  Learn and practice the kip, get comfortable on the rings, practice double unders… or use the rest day

Thrusters: 5,5,5,5 3 rounds for time of: 25 pull-ups 25 ring dips 25 sit-ups   post final loads and times to comments: main site WOD

Push Jerks: 3, 3, 3, 3, 3 4 rounds for time of: 50 squats 25 back extensions 10 knees to elbows   post final loads and times to comments: main site WOD Kenny Day showing off his FDU push-jerk!  215#!! 

Complete as many rounds as possible in 20 minutes of: 7 squat cleans – 95# (65#) 14 sumo deadlift high pulls – 95# (65#) 21 push-ups   post rounds to comments: main site WOD week 6 of the pull-up challenge  

So what did you take away from this week?  We revisited a couple WODs and saw some dramatic improvements.  Nice work! Seems like we went from summer to winter, right?  Sure is cold for Mid-October.  How does the weather affect you?  Do the cold, dark days get you down, or are you unaffected by what is going

3 rounds for time of: 30 wall ball shots – 20# (15#) 30 back extensions 500 meter row   post times to comments: main site WOD