Archive for September, 2012

Workout of the Day: Friday 9-21-2012

Strength WOD: “Monster Grace” Complete for time:

  • 30 Clean and Jerks (185/125)

Scaling groups: A: 95/65 B: 135/95


Adv. METCON: Complete for time: (Max 20:00)

  • 100m Lunges
  • 100m Run
  • Then 3 rounds for time:

    • 7 Muscle Ups
    • 7 Turkish Get Ups (70/44, alternating hands)


Reg. METCON: Complete for time: (Max 20:00)

  • 100m Lunges
  • 100m Run
  • Then 3 rounds for time:

    • 15 Ring Rows
    • 15 Ring Dips
    • 7 Turkish Get Ups (53/35)

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Workout of the Day: Thursday 9-20-2012

WOD 1: 100 Tire Flips (Max 20:00)

Notes: Use partners, switch as needed. Each person gets 100, record your time (start counting each time its your turn).


Endurance WOD: Tabata Drills

  • 4 x Rowing
  • Rest 30 sec.
  • 4 x Push Ups
  • Rest 30 sec.
  • 4 x Rowing
  • Rest 30 sec.
  • 4 x Sit Ups
  • Rest 30 sec.
  • 4 x Rowing

Notes: Record total reps and meters. 4 x means 4 tabata intervals without stopping.

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Workout of the Day: Wednesday 9-19-2012

WOD 1: AMRAP 7:00

  • 5 Handstand Push Ups
  • 8 Toes to Bar


WOD 2: “KLEPTO” Four rounds of:

  • 27 Box jumps (24″/20″)
  • 20 Burpees
  • 11 Squat cleans (145/100)

Maj David Brodeur

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. First posted March 6, 2012

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Workout of the Day: Tuesday 9-18-2012

Strength WOD: Thrusters 3-3-3-3 (record total weight of all 12 reps)


WOD 2: Paul Jones Birthday WOD: Complete for time:


  • 40 Deadlifts (275/175)
  • 40 Weighted Pull Ups (35/5)
  • 40 Burpee Bar Jumps
  • 400m Backwards Run
  • 40 Triple Unders (4:1 Doubles, 6:1 Singles)

Notes: Max time = 25:00, split up anyway.

Scaling Groups: A: DL 135/85 B: 205/125 C: Rx

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Workout of the Day: Monday 9-17-2012

Strength WOD: Press 5-4-3-2-1 (record max)


METCON: “Helen” 3 rounds for time of:

  • Run 400m
  • 21 Kettlebell Swings (53/35)
  • 12 Pull Ups

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