Monthly Archives: February 2013

WOD 3-1-13

WOD 7 Rounds for time of: 35 Double Unders 7 Burpees 35 Double Unders 7 Air Squats 35 Double Unders 7 Hand Release Push-ups

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WOD 2-28-13

“Desforges” Five rounds for time of: 12 Deadlifts 10 Pull-ups 12 Clean and jerks 10 Knees to elbows U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine … Continue reading

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WOD 2-28-13

  “Desforges” Five rounds for time of: 225 pound Deadlift, 12 reps 20 Pull-ups 135 pound Clean and jerk, 12 reps 20 Knees to elbows U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th … Continue reading

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WOD 2-27-13

Strength L1: Strict Press less than one half body weight- work up to a 5 rep max.  When you find this, wait about 3 minutes and try it again!  You should try and go at least 5 pounds heavier than … Continue reading

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WOD 2-26-13

WOD “Mini Kelly” 3 Rounds for time: 30 Box Jumps 30 Wallballs

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WOD 2-26-13

Strength Back Squats L1(Back Squat less than Body Weight): Using the data collected and recorded last week, go ot least 5 pounds heavier for a new 5 rep Max.  If you feel like you could do another set of 5 … Continue reading

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WOD 2-25-13

The winners of the Paleo Challenge are ………..David Lashaw and Gabrielle Liberatore! David lost a total of 25lbs and 13 1/4 inches overall!! Gabi lost a total of 5 lbs but 12 inches overall!!! Congratulations to David and Gabi and … Continue reading

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WOD 2-23-13

Strength Deadlift WOD 21-15-9 reps for time Squat Cleans Push ups Overhead Walking Lunges  

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WOD 2-23-13

Strength Make up any lift missed this week or 1 rm last week WOD 21-15-9 reps for time Squat Cleans (135/95) Ring Dips Overhead Walking Lunges (Per Leg- back knee must touch ground, PLATE overhead with arms LOCKED out- 45/35)

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WOD 2-22-13

Strength Bench Press L1: Bench Less than 0.7 x BW- work up to a 5 rep max L2: Bench close to body weight- Wendler 5 + @ 85% L3: Bench above BW:  Narrow grip Bench Press- work up to a … Continue reading

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