Author Archive

Happy Holidays!

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How lucky am we…

Sitting here with my wife and some friends enjoying this Christmas Eve. Secretly thinking of all of you and how important and thankful I am for each one of you for being part of our dream of positively affecting 1000 people our lives. I know it’s a big challenge but we are up for it. For every rep you work through and every high five, you continually refuel our charge and passion for being better people, so ...

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Merry Christmas 2014

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Wishing you and yours a Merry Christmas

Chriss & Andrea

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Friday Oct 31st 2014

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Bench Press:

8@70, 6@75, 6@80 of 1RM

 

20,15,10,5

 

Ring Push Ups

Box Jumps

Slamballs

 

*200m heavy sandbag run after every round

 

Programmed – October 13th 2011

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Thursday Oct 30th 2014

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Strict Weighted Pullups

3-3-3-3-3

 

 

3 Rounds For Time

 

200M Front Rack KB Carry

30 Weighted Sit-ups

 

 

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Wednesday Oct 29th 2014

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EMOM – 20 Minutes

 

ODD MINUTES

2 Power Snatches – Heavy

 

EVEN MINUTES

5 Douple push up Burpees

 

Repeat of Dec 14 2012

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Tuesday Oct 28th, 2014

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Three 6 minutes Workouts

30 sec row

30 sec rest

 

1 min rest

 

7 pullups

7 toes to bar

 

1 min rest

 

10 step back lunges w/ KB

10 KB Swings

 

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Monday Oct 27th 2014

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Back Squat

8@65, 6@70, 6@75 of 1RM

 

7 min AMRAP Barbell Complex (115#/75#)

3 Deadlifts, 3 Hang cleans, 3 thrusters

2 Deadlifts, 2 Hang cleans, 2 thrusters

1 Deadlifts, 1 Hang cleans, 1 thrusters

 

Programmed – June 28th 2012

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Monday Oct 13th 2014

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Bench Press: 10, 8, 8 @65,

70, 75% 1RM

 

EMOM 12 Minutes:

Odd: Weighted

Bulgarian Split Squats X 10 @

5 per leg)

Even: Ring Dips x 8

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Thursday Oct 9th 2014

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2-3 rounds:

10 x Snatch

10 x OH Squat

10 x Roll out

200M run

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Wednesday, August 13, 2014

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Complete AMRAP in 12 minutes of:

Run 200m

10 x DB Thruster (25/15)

Run 200m

15 x DB Thrusters

Run 200m

20 x DB Thruster

etc…

(Thrusters increase by 5 each round.)

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Tuesday May 27th 2014

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Dead Lift
6@75%, 4@80%, 4@85%

Then,

Partner WOD:

16 minute cut-off
2 Dead lift @225/165
2 no push-up burpees

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Friday, May 16, 2014

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Friday, May 16th

5 rounds Toes 2 bar Cindy
***5 T2bar
***10 Push ups
***15 Air Squats

15 C&J @ 70%

5 Rds Toes 2 bar cindy
***5 T2bar
***10 Push ups
***15 Air Squats

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Thursday, May 15, 2014

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Thursday, May 15th

Strength-Strict Press:
8@70% 6@75% 6@80%, Failure@40

12 Min AMRAP of:
10 Seated Alternating
DB press (5 each arm)
200 meter run
10 Step up step back lunges(5 each leg)(20in box)

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Wednesday, May 14, 2014

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Wednesday, May 14th

Cash In: 1000 Meter Row
Then:
6 Rounds of:
10 Wallballs
25 Russian Twist
30 Double Unders

Cash Out: 800 Meter Row

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Tuesday, May 13, 2014

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Tuesday, May 13th

Strength: Deadlift: 8@70%, 6@75%, 6@80%, 10@ 50%

4 Rounds
200 meter run
10 pull-ups
10 No Push-up burpee box jumps. (20 in)
10 Sumo DL High Pulls

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