Today’s WOD:
150 Burpees for time

-Andre doing front squats as a part of the hypertrophy cycle of his mass gain program. Check out his Mass Gain blog.

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Today’s WOD:
“Joshie”
3 Rounds:
-21 Dumbbell Snatches (Right Arm)
-21 L Pull-ups
-21 Dumbbell Snatches (Left Arm)
-21 L Pull-ups

-Matt working on back extensions during a “Michael”.
Is your workout wasting your time? -From msnbc.com

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Today’s WOD:
3 Rounds:
-100 Sledge hammer strikes
-10 Rope climbs

Ross Enamait’s article on sledge hammer training

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OK, so it’s a little late!
Hope everyone had a good Christmas. Let us know how it went, and when you’ll be back. We’ll be open tomorrow!
Here’s a workout to try at home:
AMRAP in 20 minutes:
-5 Push-ups
-10 Squats
-15 Sit-ups
I got 20 rounds. How many can you get?

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Today’s WOD:
Kat’s Big B-day Chipper:
24 Calorie Row
24 Overhead Sit-ups
24 Burpees
24 OHS
24 Pull-ups
24 GHD Sit-ups
24 KB Swings
24 Push-ups
24 Med Ball Cleans
24 AbMat Sit-ups
24 Thrusters
24 HSPU
-For Time
Can you guess how old she’ll be tomorrow?

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A couple new items have been added to the gear section! Check ‘em out

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Today’s WOD’s:
For Time:
-Row 500m
-Run 800m
-Row 1000m
-Run 400m
or
400M Walking lunges

-I’ll give you guys one guess as to what we’ll be doing tomorrow

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Today’s WOD:
“Fran”
21-15-9
-Thrusters (95# guys, 65# girls)
-Pull-ups

-David and Sean working on Fran

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Today’s WOD:
“Running Cindy”
AMRAP in 20 minutes:
-400M Run
-5 Pull-ups
-10 Push-ups
-15 Squats
Post times/thoughts to comments

The two hands anyhow, being performed by Arthur Saxon

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Today’s WOD’s:
50-40-30-20-10
-Row for Calories
-Push-ups
or
Front Squat
5-3-3-2-2-2-1-1-1-1

-Brandon trying a “two hands anyhow”
Defending Olympic Lifting Movements for Athletes, Strongmen, and Powerlifters by Matt Delaney for EliteFTS

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It’s a rest day for everyone, and I’m sure everyone is taking advantage of it in the cold weather. We’re almost done with the pull-up bar going across the garage door, should be done early next week.
While everyone is relaxing, here’s an interesting article by Art DeVany,
Why We Get Fat
-Read up!

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Today’s WOD’s:
Row 500×4, 2 minute rest
or
Run 200M x 8
or
3 Rounds:
-400M Run
-21 Kettlebell Swings
-12 Burpees
Post times/thoughts to comments

-Diet and Stature from the Peformance Menu

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Today’s WOD’s:
9 Rounds:
5 Burpees
10 DB Pressing Snatch Balances
15 KB Swings
“What Burpees?”
3 Rounds:
21 Thrusters (men=#95 women=#65)
21 Burpees

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Today’s WOD’s:
Partner WOD
4 Rounds:
-400M Run (finish w/partner)
-50 Medicine Ball Passes (to each other, 25 passes each)
-30 Tire Flips (15 each)
-40 Assisted Pistols (20 each person, 10/leg)

-Article on caffeine and sports performance

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Today’s WOD’s:
“Tabata + Tax”
4 Tabata Intervals each of:
-Sumo Deadlift High Pulls
-Squats
-Push-ups
-Thrusters w/ 45# bar
-Jumprope Singles
-Kettlebell Swings
-Sit-ups
-Sprints
or
AMRAP in 20 minutes of:
-15 Overhead Squats
-12 Push-ups
Post times/thoughts to comments.

Mass gain!

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