Archive for 2012

Workout of the Day: Friday 11-02-2012

WOD: “COLLIN” 6 rounds for time:

  • Carry 50 pound sandbag 400 meters (sub 45/25 plate)
  • 115 pound Push press, 12 reps (115/75)
  • 12 Box jumps, 24 inch box (24/20)
  • 95 pound Sumo deadlift high-pull, 12 reps (95/65)

Scaling Groups: A: 3 rounds, B: 4 rounds, C: Rx

Collin Trent Thomas

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards. First posted November 21 2010

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Workout of the Day: Thursday 11-01-2012

Strength WOD: Front Squats 3-3-3-3-3-3


METCON: AMRAP 15:00 (2011 Sectional WOD #2)

  • 9 Deadlifts (155/100)
  • 12 Push Ups (hand release)
  • 15 Box Jumps

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Workout of the Day: Wednesday 10-31-2012


WOD 1: EMOM 10:00

  • 8 Kettlebell Snatch (3 RH & 3 LH, swinging on bottom, 53/35#)
  • 8 Pistol Squats

Scaling Groups: A: 6′s, B: 7′s, C: Rx


WOD 2: Complete for time: (16:00 Max)

  • 10 Bear Crawls D&B
  • Row 1,000m
  • 100 Ring Push Ups

Scaling Groups: A: 7 Bear Crawls, 50 PU, B: 8 Bear Crawls, 75 PU, C: Rx

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Workout of the Day: Tuesday 10-30-2012

WOD 1: “Death by Pull Ups” (starts on minute 3 to save time)

  • Increase by one pull up each minute until you cannot complete the round, record the last round completed.


WOD 2: Tabata Drills (8 rounds each activity, total all reps)

  • Touch n’ Go Box Jumps (touch the ground before each jump 24″/20″)
  • Ring Dips
  • Toes to Bar


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Workout of the Day: Monday 10-29-2012

WOD 1: “Christains Birthday WOD” Max Height Box Jump 10:00


WOD 2: AMRAP 12:00 (rest exactly 2:00 before starting WOD 3)

  • 12 Sit Ups
  • 12 Push Ups
  • 12 Squats

WOD 3: AMRAP 12:00

  • 30 Double Unders (100 singles)
  • 15 Lunges
  • 10 Ring Rows

Note: Record total rounds for both.

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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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