Wednesday 12/3/14

image6:00am, 6:00pm, (7:15pm team training)


power clean 2-2-1-1-1



10:00 of “Cindy”

5 pull-ups

10 push-ups

15 squats

-rest 3:00-

core focus:

70 weighted side bends

60 toe touch

50 reverse crunch

40 sit-ups

30 Russian twists

20 hollow rocks

10 toes to bar


Tuesday 12/2/14

6:00am, (4:30pm private), 6:00pm, 7:00 pm



Wall walks x3

hand stand hold x3

hand stand push ups x3


WOD 1:

5 deadlifts

10 power cleans

15 back extensions

20 lateral over the bar jumps

9:00 AMRAP


WOD 2:

250 m row

25 double unders

9:00 AMRAP


Final 2014 Challenge details and updates

Please check the board to make sure your name is listed correctly on the weekly challenges. The last one with core and no sugar was rough but I believe there were 3 who completed both components every day so I decided to choose them as the “winners” of those weeks. Each completed challenge earned you a small prize which you will receive in early January.

This is the final challenge of the year and it will be 21 days long.  The prize will be a bit more substantial than previous weeks. As usual, this is all based on the honor system, and you will need to mark your points on the white board. Heres the challenge and point breakdown beginning December 1 ending the night of Sunday, December 21:

1) No sugar: no artificial sweeteners, no corn syrup, no rice or cane sugar, no agave, no honey. Each day completed is 1 point. (21 total)

2) 64oz daily of water: each day equals 1 point (21 total)

3) 10 mile run: breaks down to 3.33 miles per week. Your miles must be accompanied by any other fellow team member. You can run them outside, in the mini gym on the treadmill, or in the gym; 80 lengths of the gym is equivalent to 1 mile. Completion of the 10 miles earns you 6 points. 5 miles earns you 3 points. (6 points total)

4) 300 ring leg lifts. Reaching this number earns you 5 points. Anything beyond 150 is worth 2 points.  (5 points)

5) Spend time with a patient in the hospital, nursing home resident, or a shut in. Each occurrence  up to 4 times earns you 3 points. (12 points)

You can earn a total of 65 points in the end. The 2 people with the most accumulated points in the end earn the prize. I’ve decided to do the challenge as well so be sure to hold me accountable! Lets all make this a productive 3 weeks!

Monday 12/1/14

6:00am, 6:00pm, 7:00pm



Bench Press 2-2-1-1-1



“Eva P”

part 1: attempt to complete 80 back squats in 5:00

part 2: attempt to complete 80 wall ball press in 5:00

part 3: attempt to complete 80 ring dips in 5:00

part 4: attempt to complete 80 box jumps in 5:00

part 5: complete any missed reps from above with no time cap



Friday 11/28/14




500 m row

10 Turkish get ups

20 dumbbell snatch

30 pull-ups

40 dead bugs

50 burpees

60 kettle bell swings

70 sit ups

80 walking lunges

90 jumping jacks

100 double unders

90 jumping jacks

80 walking lunges

70 sit ups

60 kettle bell swings

50 burpees

40 dead bugs

30 pull-ups

20 dumbbell snatch

10 Turkish get ups

Wednesday 11/26/14



6:00am, 6:00pm, (7:15pm team training)


Power Clean 3-3-2-2-2



10-9-8-7-6-5-4-3-2-1 of


toes to bar


Thanksgiving Day is open gym 11:00am-1:00pm ( make up a workout or a lift, or do the wod posted in the board, or Friday’s wod if you don’t plan to be there Friday)

Friday is 8:30am class only


Tuesday 11/25/14

6:00am, (4:15pm private), 6:00pm, 7:00pm

5:00 wall walks


7 deadlifts

10 double unders

7 deadlifts

20 double unders

7 deadlifts

30 double unders

7 deadlifts

40 double unders…

Continue to increase DUs by 10 each round

8:00 AMRAP


1 mile run/bike/row/ellip

Saturday 11/22/14

8:00am, 9:00am (level 1)

20:00 AMRAP of

2 Turkish get ups

4 down and backs

4 Turkish get ups

6 down and backs

… Increasing by 2 each round

-REST, then-

9:00 every :90 of

:30 row

:60 of candlestick burpees; increasing by 1 each round