Friday, July 31, 2009

Just One Of Those Days

Congrats to Sarah for completing the Mechanics
Welcome Aboard!

3 Rounds for time:
Row 500m
24" Box Jumps, 30 Reps
55# Kettlebell Swing, 30 Reps

Post time to comments.

Thursday, July 30, 2009


After a mean WOD of Med Ball Cleans & Burpees,
Way to go Julian!

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post weights to comments.

Wednesday, July 29, 2009


Congrats to Chela & Diana for there successful
completion of the Mechanics Program
Welcome aboard ladies!

Also congrats to Shayna aka "Vegas" for getting
her handstand down. Get Some Vegas!

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Tuesday, July 28, 2009

Monday, July 27, 2009


Rock N Roll

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to comments.

Sunday, July 26, 2009



For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Post time to comments.

Saturday, July 25, 2009

Death by pull-ups

3-2-1 Go!

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute...... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Friday, July 24, 2009


Congratulations to Evan, Leah, Julian, & Micheal for
there successful completion of the Mechanics Program Welcome Aboard!

The other silent killer hyperinsulinemia.

Paleo introduction

Thursday, July 23, 2009

Get Some!

Breath Vegas! Breath!

Three rounds for time of:
Row 1000 meters
95 lb Thruster, 21 reps

Post time to comments.

Wednesday, July 22, 2009


Oh my aching stomach

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Tuesday, July 21, 2009


Get Some Scott!

5 Rounds
30 Wallballs
6 Clean & Jerks 135lbs

Post weight and time to comments

Monday, July 20, 2009

3 bars of death

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight

Post weight and time to comments.

Sunday, July 19, 2009


Dawn you can fly! You can fly!

Get some sleep

Drink water

Why do we require water? take a look

Saturday, July 18, 2009

Go For It!

Congratulations! to Janet & Eammon for the successful
completion of the Mechanics Program good job guys keep
up the great work.

Complete in as few sets as possible:
95 pound Overhead squat, 75 reps (Modify weight as needed)

Post number of sets to comments.

Friday, July 17, 2009

Black Gate

See the fence in the distance 1077ft. Scott
doin our "Black Gate" WOD Way to go!

4 rounds for time of:
25 pull ups
25 squats
25 push ups
25 knees to elbows

Post time to comments.

Thursday, July 16, 2009

Here We Go!

Gettum Girls!

21-18-15-12-9-6-3 rep rounds of:
Front squats - 185/135lb
Ab-Mat Sit-ups

Post Time and weights to comments.

Wednesday, July 15, 2009


The family that flips tires together stay's

Good work ladies!

Congratulations to Kev, Irene and Justina for there
successful completion of the Mechanics Program.
Welcome aboard.

Tuesday, July 14, 2009

Weights And More Weights

Congrats! to Diana who tied the knot this weekend.

Every minute on the minute for 20 minutes (weight determined by athlete):
5 Snatch Grip Deadlift
5 Power Snatches
5 Overhead Squats

Post number of rounds done and weights to comments

Monday, July 13, 2009

Flithy Fifty

Ahhhh Man!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (about 26 lbs.)
50 Walking Lunge,
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Sunday, July 12, 2009


Good Day To Flip A Tire... A Big A@#s Tire
Great Job Mimi!

1:33 Seconds Into The Action Mimi Tries A
Distraction Tactic Watch...

About 400ft And Alotah Sweat All Done


Post weights to comments.

Saturday, July 11, 2009

Run Day

Go Vegas!

Run 5K

Post time to comments

Friday, July 10, 2009


Da Crew: Scott(Smoooth), Kev, Irene,
Anne(Da Machine), Shayna(Vegas), & Caryl

Wow Watch This!

Thursday, July 9, 2009


Go Nic!

3 Rounds for Time: 21-15-9
Clean 135#
Ring Dips

Post Weight And Time To Comments.

Wednesday, July 8, 2009

Just Another Day

Anne Away We Go

For Time:
Run 400 meters
50 Sit-ups
Run 400 meters
40 Sit-ups
Run 400 meters
30 Sit-ups
Run 400 meters
20 Sit-ups
Run 400 meters
10 Sit-ups

Post time to comments

Tuesday, July 7, 2009



Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Monday, July 6, 2009

Sunday, July 5, 2009

Front Squat

We've come a long way baby!

Front squat 3-3-3-3-3 reps

Post loads to comments.

Saturday, July 4, 2009

Run it!

The Crew

Run 10k

Post time to comments.

Friday, July 3, 2009


75 pound Power snatch, 75 reps for time.

Post time to comments.


Get Some!

Food for thought
The benefits of high cholesterol

Thursday, July 2, 2009


Congratulations to Alana who graduated from
the Mechanics Class.

ASMRAP in 20 minutes.
5 Pull ups
10 Push ups
15 Squats

Post number of rounds completed to comments.

Wednesday, July 1, 2009


Congrats to Shayna who successfully completed
the Mechanics class.

Way to go Shayna!

25 DU (Doubleunders)
21 Pj (Push Jerk)
25 Du
15 Pj
25 DU
9 Pj
25 Du

Post weight and time to comments.