Month: December 2013


Stevie! 31 unbroken reps of each* Kettlebell swings Wall balls Overhead squats Burpees Lunges Push jerks Knees to elbows Box jumps Hang cleans Sit ups Double unders Deadlifts *3 calorie penalty at end of wod for each time you stop mid-movement – you can rest between stations instead


It’s time for another GORUCK Challenge in Athens, GA. Check out this link and inquire further at the gym! Friday, January 17th @ 9PM There’s also a LIGHT the following week! Who wants to have some fun?! Saturday, January 25th @ 2PM


Twelve Days of Xmas 1 HSPU 2 Muscle ups (rings, bar, or jumping) 3 Pistols (each leg) 4 Bar facing burpees 5 Thrusters 6 C2B pull ups 7 Box jumps, 24/20 8 Wall balls 9 T2B 10 Front rack lunges 11 Hang squat cleans 12 Power snatches *Barbell is loaded at the same weight for…


A) 3x -10 squats -10 push ups -10 deadlifts B)EMOTM x15 1 deadlift 1 hang squat clean thruster 1 push press 1 split jerk C)Rest 2 minutes D)Fight Gone Worse 3x Power snatch Sit up Ball slams Thruster Step up w/ slam ball


“Mark Weijdt” Today we will honor Sergeant Mark Weijdt. He was killed on his mission in Afganistan in 2008. The WOD: 5 rounds for time: – 19 chest to bar pull ups – 12 box jumps 30/24 inch – 8 squats clean 75/45kg


A) 3x 10 pass thrus 10 overhead squat 10 sots press B) EMOTM x12 Odd: 1 power snatch + 1 hang snatch + 2 overhead t Even: 5-10 c2b pull ups C) Fran 21-15-9 Thrusters, 95/65# Pull ups