Archive for October, 2011

Workout of the Day: Tuesday 10-25-11

WOD 1: AMRAP 15:00

  • 10 Strict Pull Ups
  • 20 Lunges
  • 30 Double Unders (4:1 singles)

WOD 2: Row as many meters as possible in 15:00


$$: 40 Ball Slams

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Workout of the Day: Monday 10-24-11

WOD 1: Complete each with a 1:1 work:rest ratio. So if yourun the 400m in 1:15 then rest that long before the next run. Record each.

  • Run 800m
  • Run 600m
  • Run 400m
  • Run 200m
  • Run 400m
  • Run 600m
  • Run 800m

WOD 2:
Tabata Drills (20 seconds of max reps, 10 seconds of rest for 8 rounds)

  • Box Jumps (24″)
  • Push Ups w/hand release
  • Sit Ups

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Workout of the Day: Sunday 10-23-11

WOD 1: Max 1-rep Squat Clean


WOD 2: Complete for time:

  • 10 Squat Cleans (75% 1RM)
  • 20 Pull Ups
  • 5 Squat Cleans (75% 1RM)
  • 30 Push Ups w/hand release
  • 3 Squat Cleans (75% 1RM)
  • 40 GHD Sit Ups
  • 1 Squat Cleans (75% 1RM)
  • 50 Squats

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Workout of the Day: Saturday 10-22-11

WOD 1: “Annie” 50-40-30-20-10 reps for time of:

  • Sit Ups
  • Double Unders

WOD 2: Teams of two, complete for time:

  • 100 Burpees
  • 200 Squats
  • 1600m Run or Row

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Workout of the Day: Friday 10-21-11

This one is for Annika, she requested it for her birthday, kill it girl!

“WITTMAN” Seven rounds of:

  • 15 Kettlebell swings (53/35)
  • 15 Power Cleans (95/65)
  • 15 Box jumps (24″)

Scaling Groups: A: KB (26/18), Clean (45/25), Box – 12″ B: KB (35/26), Clean 75/45, Box = 18″ C: Rx

Jeremiah Wittman
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was
killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. First posted February 10, 2011

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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