“WOD B” 5 Deadlifts (275/185) 10 Burpees   5 rounds for time (10 minute time cap)   REST 3 minutes   Partner up, and perform the following in 7 minutes: 50 Wall-Ball Throws (20/14) Max rep Clean & Jerk (155/103)*   For score *Partners use one bar and alternate every 2 C&J’s. Score is the total number of C&J’s.     Post “WOD B” time and team C&J score to comments  Read more

“Dennis the Menace” Part 1: Perform as many reps as possible at each station with a 45 seconds work/15 second rest scheme of: Power Clean (125/83) Handstand Push-ups Box Overs (24/20″) GHD Sit-ups Calories Rowed Double Unders   3 rounds   REST 2 minutes   Part 2: Max rep Body Blasters* in 3 minutes     Post total score, Part 1 + Part 2, to comments   *Body Blasters: Start standing, drop down to burpee, hop up, jump to bar, perform pull-up, then perform a knees-2-elbow = 1 Body Blaster completedRead more

  Battle Over Red Lands WOD 3: 21-15-9 rep rounds of: Chest to Abmat Kettlebell Push-ups Shuttle Run Chest-2-Bar Pull-ups Shuttle Run   For Time     Post time to comments   Notes: Perform 21 PU with hands in the handles of kettlebells, chest touches abmat. Then perform a shuttle run of 5, 10, and 15 meters. Then perform 21 C2B Pull-ups, and finally re-run the shuttle run. Next do the 15 rep round, and then the 9 round. Finish after the final run. One hand must touch past the line on each of the turn arounds.Read more

“Dennis Rowing Team“ Trail Run: We will be meeting at 0700 in the Turkey Mountain parking lot. We will be running 3-5 miles as a group, slow pace. All are welcome!   Main WOD: “What’s up Doc?” 10 Handstand Push-ups 20 Overhead Squats (115/83) 30 Calories Rowed 40 Double Unders   3 rounds for time     Post time to comments Compare to 11 JUN 12Read more

Reminder: Friday class times are 0830 and 1200. “Thanksgiving WOD” 3-person team   150 Pull-ups 60 Tire Flips (210/180) 300 Sledge Swings (10/8)* 3-60m Wall Ball throws (20/14)** Row 3000m***   For Time     Post time to comments Compare to 25 NOV 11   Notes: All members perform equal work. Numbers listed are team totals, not individual amounts. *Before starting the WB throws, all members must have completed 100 Burpees. These can be performed while other team members are performing WOD exercises. **WB throws: Team Member (TM) 1 throws the ball, TM 2 picks it up and throws from where the ball landed not rolled, TM 3 picks it up and repeats. This continues until 60m is reached, at this point TM 1 picks up ball and runs it back to beginning. TM 2 then starts the throws over, and the process is repeated. TM 2 runs ball back...Read more